WEEK 7, DAY 5

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

View Public Whiteboard

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

Strength/Skill

Squat Snatch (1 RM)

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