Announcements
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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
800m Run
Then,
5 Tall Muscle Snatches
5 Overhead Squats
5 Power Position Power Snatches
5 Overhead Squats
5 Above the Knee Power Snatches
5 Overhead Squats
5 Below the Knee Power Snatches
5 Overhead Squats
5 Squat Sntaches from the Floor
NOTE
On a 22 Minute Clock:
From 0:00 – 7:00,
100 Burpees to a 12″ Target
then,
From 7:00 – 22:00
Find a 1RM Squat Snatch
Athletes have 7 minutes to complete the 100 burpees or complete as many reps as possible in 7 minutes. Only one hand has to hit the 12″ target.
Two scores: Time/reps for the burpees, and weight snatched.
Conditioning
A: 100 Burpees to 12″ Target (AMRAP – Reps)
7 Minute Cap
B: 100 Burpees to a 12″ Target (Time)
7:00 Cap