baseline training week 3, day 1

CrossFit Montgomery – CF

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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

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