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Workouts

WEEK 3, DAY 5

CrossFit Montgomery – CF

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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)