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Workouts

WEEK 7, DAY 1

CrossFit Montgomery – CF

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Warm-up

3 Rounds

:10 Row HARD, :20 Row Slow

-Then-

3 Rounds

5 KB Taters

8 Sqquat Jumps for Height

Strength/Skill

Squat Snatch (1 RM)

Lifting Re-test

1 x 3 Power Position

2 x 3 Tempo Pull Squat Snatches

then,

3 reps @ 70%

2 reps @ 75%

1 rep @ 80%

1 rep @ 75%*

then, 1 RM

*The final lighter single is intended to make the bar feel a bit lighter and force athletes to perform a mini wave as we have done the previous 6 weeks.

Conditioning

Choose Cardio or Accessory:

Cardio

100 Unbroken Wallballs to (10/9′)

Choose a weight that allows you to perform 100 unbroken, Rx athletes should shoot for 20/14lbs or heavier.

Scaled Option: 70 reps to (9/8′)

Accessory

3 Rounds for Quality

:90 DB or KB Farmer’s Hold

40 S-Leg Glute Bridges (20 per leg)

:90 Wall Sit

Farmers hold should be heavy, but doable in 1 set. Rx would be 70/50lbs or heavier.

100 Wall Balls for Time (Time)