week 7 day 5

CrossFit Montgomery – CF

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Warm-up

Warm Up

Every 2 Minutes for 8 Minutes

100m Run

10 Scap Pull Ups

5 Ring Rows

8 DB Snatches (lighter than workout

weight)

Strength/Skill

A: Strict Pullup (max unbroken)

B: Strict Pullup (total reps from the three unbroken sets)

Conditioning

Cardio-B (Time)

For Time

Run 300m

20 Alt. DB Snatches 50/35lbs

Run 300m

30 Alt. DB Snatches 50/35lbs

Run 300m

40 Alt. DB Snatches 50/35lbs

Run 300m

50 Alt. DB Snatches 50/35lbs

Run 300m

Extra

Every 2 Minutes until failure

1 Rope Climb

8 Bar Facing Burpees

1 Squat Snatch @ 60-70%*

Start at 60-70% and add between

10-20/5-10lbs per round

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