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WEEK 6, DAY 3

CrossFit Montgomery – CF

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Warm-up

2 Steady Rounds

20 S-Arm RBS (53/35lbs)

10 Dead Bugs

:30 Dead Hang from Pull Up Bar

5 Ring Dip Negatives

Strength

Deadlift (3/3/3)

Build to a smooth Deadlift single @ 80%

then,

EMOM 10 Minutes

2 Deadlifts @ 60% of 1RM

ALL REPS ARE DONE AS SINGLES. Deadlift to standing, return the bar to the ground under control, and then release your grip on the bar before beginning the next rep.

Conditioning

Choose one of the following and perform as an @2MOM Capacity building session.

Every 2 Minutes for 5 Sets, perform 1 smooth set of:

Strict Banded Pull Ups (10-15 reps)

Push Ups (10-25 reps)

Ab Mat or GHD Sit Ups (10-25 reps)

1:00 Weakest Machine

Athletes wishing to perform higher skill movements such as muscle ups or kipping variations must consult with a coach first.

AVOID: HSPU

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