CrossFit Montgomery – CF
Warm-up
2:00 Banded Overhead Contract/Relax
-Then-
10 Burpees
8 Hang Muscle Snatch
10 Burpees
8 Power Position Power Snatch
10 Burpees
8 Hang Power Snatch
Strength/Skill
For 15 Minutes, Practice the following complex with perfect mechanics:
1 Power Position Power Snatch*
1 Hang Power Snatch, Above Knee
1 Hang Power Snatch, at Knee
Hang Power Snatch (complex)
*After 3 sets, athletes may eliminate the Power Position portion of the complex ONLY if the coach deems that their proficiency as earned the right to do so. Mechanics are more important than intensity.
May be done as drop and reset or without dropping the bar, but do not allow grip fatigue to alter your movement patterns.
Conditioning
Metcon (AMRAP – Reps)
AMRAP 7 Minutes
50 KB Swings (24/16kg)
40 Calorie Row
30 Toes to Bar