CrossFit Montgomery – CF
Warm-up
3 Rounds:
:10 HARD, :50 Moderate
Then,
3 Rounds:
10 Plate Ground to OH (25lbs or less)
:40 Wallsit
Strength/Skill
Deadlift (16/5/4/2/1)
1×6 @ 65%
1×5 @ 75%
1×4 @ 85%
1×2 @ 87.5-90%
1×1 @ 90-95%
Reps are touch and go.
After each set of deadlifts, perform 10 Double Russian KB Swings for maximum explosiveness (53/35lbs or less).
Rest 3-4 minutes after the swings.
Goal is roughly 2.5% heavier than last week.
Conditioning
Metcon (No Measure)
AMRAP 10 Minutes
:45 Farmers Hold (30-100s)
5 Partner Hamstring Curls
10 Empty Bar Good Mornings (Tempo down, fast up)