week 3 day 5

CrossFit Montgomery – CF

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Warm-up

5 Rounds

2 Inch Worms

10 Russian KB Swings (Heavy)

100m Run

5 Muscle Cleans from mid-shin (set up

position)

Strength/Skill

R1-5: 3 Power Position Power Clean

R6-10: 2 Power Cleans, above knee*

R11-15 1 Power Clean, below knee**

Power Position Power Cleaning (3/3/3/3/3)

Power Cleans, Above the Knee (2/2/2/2/2)

*Pause 1-3″ off the floor AND just above the knee before cleaning.

Power Cleans, Below the Knee (1/1/1/1/1)

**Pause 1-3″ off the floor, then clean.

Conditioning

Metcon (Time)

Triple Grace

With a Partner

90 clean and jerk @ 135/95

Must be done in sets of 3 or more before switching partners

Extra

30-20-10

Shoulder to OH 135/95lbs

Chest to Bar Pull Up

Wallballs 20/14lbs

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