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Workouts

WEEK 2, DAY 2

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

View Public Whiteboard

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

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