Categories
Workouts

WEEK 2, DAY 4

CrossFit Montgomery – CF

View Public Whiteboard

Warm-up

Straight Through

2:00 Machine

1 Wall Walk

10 Hang Muscle Cleans

1:00 Machine

2 Wall Walks

8 Empty Bar Front Squats

:30 Machine

3 Wall Walks

6 Squat Cleans

Strength/Skill

Every 2 Minutes for 14 Minutes

3 Tempo Pull Squat Cleans

Drop and reset between reps

Start no heavier than 50% of your 1 RM and only add weight if your movement is flawless.

Tempo Pull Squat Cleans (7 Rounds for weight)

Conditioning

Metcon (Time)

AMRAP 5 Minutes

Climb the Ladder

1 Wall Walk

4 DB Power Cleans (50s/35s)

2 Wall Walks

8 DB Power Cleans (50s/35s)

3 Wall Walks

12 DB Power Cleans (50s/35s)

4 Wall Walks

16 DB Power Cleans (50s/35s)

5 Wall Walks

20 DB Power Cleans (50s/35s)

……..