Workouts

week 4 day 2

Post author By CrossFitMGM
Post date May 10, 2021

CrossFit Montgomery – CF

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Warm-up

Strength/Skill

Split Snatch

Every :90 for 7:30

4 R. Arm DB Split Snatch AHAP

4 L. Arm DB Split Snatch AHAP

Conditioning

Metcon (AMRAP – Reps)

AMRAP 2:30 x 5

200m/175m Row

16 Dumbbell Split Snatch 50/35lbs

Max Rep Burpee Box Jump Overs

24/20″

Rest 2:30
only score reps of burpee box jump overs

"Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C & J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports."

~ Greg Glassman,
CrossFit founder and CEO

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