week 7 day 3

CrossFit Montgomery – CF

View Public Whiteboard

Warm-up

750m row

250m moderate, 250m hard, 250m easy

then,

10 strict press

5 good mornings

10 push press

5 good mornings

10 split jerks w/ pause in dip and catch

5 good mornings

Strength/Skill

Split Jerk (find 1 rep)

Conditioning

Metcon (AMRAP – Rounds and Reps)

5:00 AMRAP

10 clean and jerks (135/95)

20 box jump all the way overs (24/20)

Extra

6 rounds

10-20-30-40 shuttle sprint

rest 3:00

10′ out and back, 20′ out and back, etc.

Leave a Reply

Your email address will not be published. Required fields are marked *