Announcements
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Thanksgiving Schedule
Monday & Tuesday = Regular Schedule
Wednesday = 5:30am & 11:30am Only
Thursday = Closed
Friday = 10:00am Only
Saturday = 10:00am
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CrossFit Montgomery – CF
Warm-up
Lat Smash 1:30 / Side
T-Spine Opener on Foam roller 2:00
Then
3 Rounds:
200m Run
8 Empty Bar OHS/Snatch Balance/Power Position Squat Snatch (on rounds 1,2, and 3 respectively)
Strength/Skill
Squat Snatch
Warm Up
1×3 Power Position
2×3 Tempo Pull Squat Snatches, lighter than set 1 weight.
Then,
5 reps @ 60%
4 reps @ 65%
3 reps @ 70%
5 reps @ 65%
4 reps @ 70%
3 reps @ 75%
5 reps @ 70%
4 reps @ 75%
3 reps @ 80%
Rest 2-4 minutes between sets, drop and reset.
Conditioning
On a 10 Minute Clock
20 Farmers Hold Stationary Lunges (10 per leg)
20 Curl and Presses
20 S. DB Pull Over