WEEK 4, DAY 4

Post author By CrossFitMGM
Post date June 8, 2022

CrossFit Montgomery – CF

Warm-up

500m Run

20 Banded Goodmornings

1 Minutes Dead Hang

-Then-

3 Rounds

10 Hollow Rocks

12 DB Hang Snatches w/warmup weight

30 Double Unders

Strength/Skill

Hang Power Snatch

Every :30 for 12 Minutes

40-70% of 1 RM

Conditioning

Metcon (Time)

2 Rounds:

18 Toes to Bar

30 DB Hang Snatches (60/40lbs)

90 Double Unders

"Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C & J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports."

~ Greg Glassman,
CrossFit founder and CEO

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