CrossFit Montgomery – CF
Warm-up
On a 15 Minute clock
1 Jerk Dip + 1 Split Jerk w/ Pause in catch position
1 Jerk Dip + 1 Split Jerk w/ Pause in catch position
Rest 1-2 minutes
Strength/Skill
1 Jerk Dip+ 1 Split Jerk w/ pause (2 reps of the complex 15:00)
pause in the catch position
rest 1 – 2 minutes between lifts
1 set is
1 jerk dip+split jerk with pause in catch and another 1 jerk dip=split jerk with pause in catch without putting the bar down.
Conditioning
Metcon (Time)
15-12-9
Deficit Push Ups 2/1″ DB Push Press 50s/35s
Lateral Burpee Box Jump Overs 20/16″
Extra
4 Rounds
4:00 Row for meters Rest 2:00
Goal is negative splits here. Start at your 5K pace and work backwards