CrossFit Montgomery – CF
Warm-up
2:00 BAnded Pull Aparts
-Then-
10 Snatch Grip RDL’s
10 Muscle Snatches
20 Lateral Box Step Overs (unweighted)
8 Hang Power Snatches
8 Overhead Squats
20 Lateral Box Step Overs (unweighted)
6 Behind the Neck Snatch Grip Press
6 Snatch Balance
Strength/Skill
Squat Snatch (Build to 80%)
1×5 Tall Squat Snatch, empty bar
1×5 Power Position Squat Snatch, empty bar
1×3 Hang Squat Snatch, in front of knee
1×5 Tempo Pull Squat Snatches, empty bar or light weight
Then,
Build to 80% Snatch
Conditioning
Metcon (AMRAP – Reps)
AMRAP 13 Minutes
30 Single DB Box Step Overs
5 Squat Snatches @ 80%
30 Single DB Box Step Overs
4 Squat Snatches @ 80%
30 Single DB Box Step Overs
3 Squat Snatches @ 80%
30 Single DB Box Step Overs
2 Squat Snatches @ 80%
30 Single DB Box Step Overs
1 Squat Snatches @ 80%
Box: 24/20″
DB: 50/35lbs