CrossFit Montgomery – CF
Warm-up
.62 Miles on AAB
-Then-
Alternating EMOM 6:00
– 4 Empty Bar Squat Cleand and Split Jerk
– Run 150m*
*Increase intensity each round
Strength/Skill
Squat Clean and Split Jerk (3/2/1/3/2/1/3/2/1)
3 reps @ 67.5%
2 reps @ 72.5%
1 rep @ 77.5%
–
3 reps @ 72.5%
2 reps @ 77.5%
1 rep @ 82.5%
–
3 reps @ 77.5%
2 reps @ 82.5%
1 rep @ 87.5%
Drop and reset between reps. Rest 2-4 minutes between sets.
Goal is for all sets to be slightly heavier than last week.
Conditioning
Pick 1 of the following skills and practice as an EMOM for 10 Minutes:
– 5-30′ HS Walk
– :05-:10 L-Sit Hold
– 1-3 Strict Muscle Ups
– 1-2 Rope Climbs
– 5-40 Double Unders
– :20 Squat Hold (mobility focus)