CrossFit Montgomery – CF
Warm-up
20 Spiderman Lunges
20 A-Frame Toe Touches
-Then-
3 Rounds
100m Run
10 PVC OHS (Round 3 with Empty Bar)
5 Strict Pull Ups
Strength/Skill
Squat Snatch (4/3/2/4/3/2/4/3/2)
Warm Up
1×3 Power Postion
2×3 Temp Pull Squat Snatches, lighter than set 1
then,
4 @ 65%
3 @ 70%
2 @ 75%
4 @ 70%
3 @ 75%
2 @ 80%
4 @ 75-80%
3 @ 80-85%
2 @ 85-90%
Rest 2-4 Minutes between sets, drop and reset.
Goal is for the last wave to be heavier than last weeks last wave.
Conditioning
4 Sets
20 Sngle Leg RDLs (10 per side, hold DBs entire time)
20 Reverse Lunges
20 Curls
20 Presses
Ret 1:00-1:30 between sets
All movements are done with 2 dumbbells and should be light enough they can move through a whole round without stopping.