CrossFit Montgomery – CF
Warm-up
20 PVC Pass Through Lunges
20 Leg Swings (20 reps front to back on both legs)
Then,
3 Rounds
10 Russian KB Swings (53/35lbs)
50′ Lateral Side Shuffle (25ft out and back)
10 Jump Squats
50″ Shuttle “Sprint” (25ft out and back, don’t go to hard, we’re warming up)
Strength/Skill
For 15 Minutes, practice the following complex:
1 Tempo Snatch Pull + 1 Power Snatch
Drop and reset between the pull and the snatch.
The snatch is performed at normal speed.
Start light and add weight if mechanics remain sound.
Conditioning
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 Minutes
9 Hang Power Snatches (75/55lbs)
150m Run