Announcements
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********************** ATTENTION **********************************************
CLASS TIMES WILL CHANGE EFFECTIVE SEPTEMBER 4, 2021.
SATURDAY GROUP CLASS WILL BEGIN AT 10:00AM
MONDAY THROUGH FRIDAY AFTERNOON CLASSES WILL BE AT 4:45PM AND 5:45PM
THERE WILL NO LONGER BE A 6:15PM CLASS
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CrossFit Montgomery – CF
Warm-up
2:00 rOW
2:00 Couch Stretch
Plate Warm-Up
20 Wallballs (unbroken)
10 Power Position Pause Hang Squat Cleans
Strength/Skill
Squat Clean
Squat Clean
1×3 Power Position*
1×2 Hang, at knee**
then,
3 reps @ 65%
2 @ 75%
1 @ 85%
3 @ 70%
2 @ 80%
1 @ 90%
3 @ 75%
2 @ 85%
1 @ 95%+
Rest 2-4 minutes between sets, drop and reset. The final single is optional and there to allow athletes to attempt a new 1RM if feeling good. Only make the attempt if all previous lifts were successful.
*Bar starts on the floor. Clean deadlift to the
knee and pause, then to the power position
and pause, then clean.
**Bar starts on the floor. Clean deadlift to the
knee, and then clean.
Goal is for the last wave to be heavier than last weeks last wave.