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Workouts

WEEK 2, DAY 1

CrossFit Montgomery – CF

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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

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