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WEEK 3, DAY 4

CrossFit Montgomery – CF

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Warm-up

2:00 T-Spine Mash/Extension on Foam Roller

-Then- (at agressive pace):

20 Plate Ground to Overhead

10 Burpees to Plate

10 Plate Ground to Overhead

10 Calorie AAB Sprint

Strength/Skill

Split Jerk (4/3/2/4/3/2/4/3/2)

Every :90 until you complete all 9 sets (13.5 minutes)

4 @ 50%

3 @ 60%

2 @ 70%

4 @ 52.5%

3 @ 62.5%

2 @ 72.5%

4 @ 55%

3 @ 65%

2 @ 75%

Must perform a 1-second pause in the catch before returning the feet back under the hips.

Use the percentage as a rough guide, but overall focus on form v. weight

Conditioning

Metcon (Calories)

3 Rounds

:30 Max Calorie AAB

Rest 4:30

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