WEEK 6 DAY 2

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

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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.

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