CrossFit Montgomery – CF
Warm-up
T-Spine Smash on foam roller 2:00
Lat Smash 1:30/side
-Then-
Alternating EMOM 6:00
– Burpee Pull Ups
– 15 Empty Bar Thrusters
Strength/Skill
Squat Clean and Split Jerk (3/2/1/3/2/1/3/2/1)
3 reps @ 70%
2 reps @ 75%
1 rep @ 80%
–
3 reps @ 75%
2 reps @ 80%
1 rep @ 85%
–
3 reps @ 80%
2 reps @ 85%
1 rep @ 90%
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)