week 4, day 1

CrossFit Montgomery – CF

View Public Whiteboard

Warm-up

15-12-9

Row Calories

Light DB Push Press

Light DB Front Squats

Strength/Skill

12 Scap Pull Ups

then,

10 Gymnastic Kips

then,

EMOM 10 Minutes

3-10 Traditional Kipping Pull Ups

Conditioning

Metcon (AMRAP – Reps)

AMRAP 11 Minutes

2 Deficit HSPU 4/2″

2 Power Snatch 135/95lbs

4 Deficit HSPU 4/2″

4 Power Snatch 135/95lbs

6 Deficit HSPU 4/2″

6 Power Snatch 135/95lbs

8 Deficit HSPU 4/2″

8 Power Snatch 135/95lbs

If you complete the 8/8, restart at 2/2.

One round is 40 reps.

Extra

Every 2 Minutes for 12 Minutes

3 Touch and Go Squat Cleans AHAP

Then,

From 13:00-15:00

Max UB Sets of 3 @ 50% of your

heaviest set of 3