WEEK 6, DAY 4

CrossFit Montgomery – CF

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Warm-up

1:00 Banded Pull Apart (Palms up and down)

1:00 Calf Mash/leg

-Then-

Every Minute for 9 Minutes (3 sets)

1: Max Double Unders/Practice

2: Handstand/Handstand Walk Practice

3: 10 Air Squats + Squat Hold

Strength/Skill

Power Clean (3 Reps Every Minute for 8 Minutes)

Start at 60% of 1RM and build.

Athletes may go touch and go or singles, work on weaknesses.

Conditioning

Metcon (Time)

3 Rounds

100 Double Unders

25′ Handstand Walk

5 Power Cleans (225/155lbs)

25′ Handstand Walk
Scale:

DU’s should not exceed :90; 1-1 singles

Power Cleans: should not exceed 80% of 1 RM