Partner Week, Week 6, Day 4

CrossFit Montgomery – CF

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Warm-up

2:00 of Puppy Dog Stretch

Every 3:00 for 6 Minutes

6 Turkish Get Ups

Steady Box Step Ups in the remaining

time (Steady box jumps + step down

on Round 2).

Strength/Skill

Power Snatch (Find a 5rep max touch and go synch power snatch )

Athletes must be locked out at the top of together on each rep.

Conditioning

Metcon (Time)

For Time:

3 Rounds for Time

15 Snatches (135/95)

15 Clean and Jerks (135/95)

partners can break up the work how ever they want. One partner works at a time

Extra

3 rounds, 8:00 per round

0:00 – 4:00 20-24 stroke per min

4:00 – 6:30 26 – 30 spm

6:30 – 8:00 Open spm

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