WEEK 3, DAY 2

Post author By CrossFitMGM
Post date August 29, 2022

CrossFit Montgomery – CF

Warm-up

3 Rounds

200m Run

8 Unweighted Step Ups>8 Light DB Step Ups>8 Workout Weight Step Ups

3 Snatches (increase weight across warmup)

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Minutes

300m Run

10 DB Box Step Ups (50s/35s to 20″ box)

3 Squat Snatches (60-70% of 1RM)

"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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