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WEEK 5, DAY 4

CrossFit Montgomery – CF

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Warm-up

2:00 Machine

Couch Stretch 1:00/side

20 Glute Bridges with Glute Band around knees

-Then-

Alternating EMOM 6:00

– Empty Bar Front Rack VGFYs*

– Run 150m

* 1 VGFY = 1 Lunge per leg, 1 Thruster

Strength/Skill

Squat Clean and Split Jerk

3 reps @ 70-75%

2 reps @ 75-80%

1 rep @ 80-85%

1 rep @ 85-90%

1 rep @ 90-95%

1 rep @ 70-80%

Drop and reset between reps. Rest 2-4 minutes between sets.

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)

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