Workouts

Week 4 day 1

Post author By CrossFitMGM
Post date June 27, 2021

CrossFit Montgomery – CF

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Strength/Skill

EMOMx3

3 power cleans

EMOMx3

2 power cleans

EMOMx3

1 power clean

A: Power Clean (3/3/3)

B: Power Clean (2/2/2)

C: Power Clean (1/1/1)

Conditioning

Metcon (Time)

For time:

50 air squats

Then

8 rounds-

8 pull-up

4 clean and jerks (115/75)

Extra

21-18-15-12-9-6-3

Strict HSPU

Front squat (195/125)

Bar facing burpee

20:00 cap

"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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