CrossFit Montgomery – CF
Warm-up
2:00 Puppy Dog Stretch
20 Lateral Burpees over empty bar
20 Air Squats
20 Overhead Squats with empty bar
2:00 of Double Under Practice
Strength/Skill
Hang Squat Snatch
On a 15 Minute Clock
1 Power Position Squat Snatch
1 Hang Squat Snatch Above Knee
1 Hang Squat Snatch Below Knee
Rest 1-2 minutes between sets
After 3 set, remove the Power Position Snatch and only perform the 2 hang snatches.
Conditioning
Metcon (Time)
For Time:
15 Hang Power Snatch (135/95lbs)
10 Wallballs (20/14lbs)
10 Hang Power Snatch (135/95lbs)
20 Wallballs (20/14lbs)
5 Hang Power Snatch (135/95lbs)
30 Wallballs (20/14lbs)