CrossFit Montgomery – CF
Warm-up
Warm Up
2:00 per side, Tricep Mash
Then
4 Rounds*
5 Bar Facing Burpees
5 Empty Bar Good Mornings
5 Hang Muscle Cleans
5 Shoulder to Overhead
*Rounds 1-2 are with an empty bar, then
add weight in rounds 3-4.
Strength/Skill
For athletes participating in quarter finals tomorrow, do part B.
A: Power Clean (1rm)
B: Power Clean & Push Jekr (Weight)
2 power cleans and push jerks
Power Clean
Push Jerk
reset
Power Clean
Push Jerk
8:00 EMOM
70-80%
Conditioning
Grettel (Time)
10 Rounds For Time:
3 Clean and Jerks (135/95 lb)
3 Burpees Over the Bar
To learn more about Grettel click here
Extra
On a 25 Minute Running Clock
16 Step Ups 20/16″
10 daVinci Raises
14 Calorie Row
10 Hollow Rocks
12 Calorie Row
10 Scap Pull Ups