Categories
Workouts

WEEK 3, DAY 2

CrossFit Montgomery – CF

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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

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)