Baseline training, week 1, day 4

CrossFit Montgomery – CF

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Warm-up

20 shoulder swimmers

then

accumulate 1:00 in a deadhang from pullup bar

then

2 rounds

8 burpees

12 jumping lunges (total)

then

11 shoulder press

9 push press

7 push jerks

5 split jerks

Strength/Skill

1 Jerk Dip+ 1 Split Jerk w/ pause (15:00 clock, build to heavy 1)

pause in the catch position

rest 1 – 2 minutes between lifts

Conditioning

Metcon (Time)

For time:

2-6-10-14-18

Hang Power Clean 135/95lbs

Front Rack Lunge Steps 135/95lbs

Extra

Flush Day

Slow 30 Minute AMRAP, for completion/

quality:

500m C2 Bike or AAB

25′ Duck Walk

25′ Inchworm

500m C2 Bike or AAB

:30 Handstand Hold

:30 Deadhang from Pull Up Bar

500m C2 Bike or AAB

1:00 Hollow Body Hold

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