CrossFit Montgomery – CF
Warm-up
All with an empty bar:
10 Lateral Burpees over the bar
10 RDL’s
10 Lateral Burpees over the bar
10 Muscle Cleans
10 Lateral Burpees over the bar
10 Front Squats
10 Lateral Burpees over the bar
10 Tall Squat Cleans
Strength/Skill
Squat Clean (1 RM)
High CNS Lifting Test
2×3 Power Position Squat Clean
3×2 Hang Squat Clean (at knee)
then,
Find a 1RM Squat Clean,
then (if time permits),
1-3 sets of 3 @ 70% of the 1RM you just found (Drop and reset between reps)