CrossFit Montgomery – CF
Warm-up
AMRAP 7 Minutes
12/9 Calorie AAB
10 Empty Bar Hang Clean & Jerk
:30 Plank Hold
Strength/Skill
Tempo Pull Power Clean + Split Jerk (1 Rep EMOM for 15 Minutes)
The tempo pull should curb the athletes ability to go heavy today. Light barbell work creates better motor patterns/muscle memory. Keep it light!
Conditioning
Metcon (AMRAP – Rounds and Reps)
AMRAP 8 Minutes
8/6 Calorie AAB
8 SDLHP (75/55lbs)