Week 1, Day 5

CrossFit Montgomery – CF

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Warm-up

2:00 Deltoid Mash w/ Barbell, per side

Then

300m Run

10 Tall Muscle Snatches

10 Tall Power Snatches

10 Tall Squat Snatches

10 Power Position Squat Snatches

10 Above the Knee Squat Snatches

10 Below the Knew Squat Snatches

3 Tempo Pull Squat Snatches (see video)

https://youtu.be/vsE_XAT4k-E

Weightlifting

3 Tempo Pull Squat Snatches (3)

Every 2:30 for 15:00 (6 sets)

3 Tempo Pull Squat Snatches

Drop and Reset between reps

Start very light and add weight if it looks and feels good.

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

25 Double Unders

12 Wallballs 20/14lbs

Competitor Extra

Wallace and Vomit Cardio Test (Distance)

On a 10 Minute Clock

Run 1 Mile

Row for Distance in remaining time.

Score is meters rowed.

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