WEEK 1, DAY 1

CrossFit Montgomery – CF

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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)

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