week 1 day 3

CrossFit Montgomery – CF

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Warm-up

2:00 per side, Smash Triceps

20 Leg Swings, per leg, Front to Back

20 Legs Swings, per leg, Side to Side

Then

AMRAP 6 Minutes

50m Shuttle (25m out and back)

10 russian kb swings

Strength/Skill

Power Position Power Clean

3×3

then,

Hang Power Clean Above the Knee

4×3

Drop and Reset betwen reps

Power Position Power Cleaning (3/3/3)

Hang Power Clean (3/3/3/3)

Conditioning

A: Metcon (Time)

Sprint Test

For Time

300 yard Shuttle Sprint

Rest 4:00

300 yard Shuttle Sprint

Use a 25 yard lane and go out and back 6

times.

Two scores: first 300 shuttle time, and your

total running time.
score is first 300 yd shuttle sprint

B: Metcon (Time)

total score of the, do not include the 4:00 rest as part of the store

Extra

For Time

30/25 Calorie Row

20 Deficit HSPU 2/1″

10 Power Cleans 225/155lbs

20 Deficit HSPU 2/1″

30/25 Calorie Row

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