CrossFit Montgomery – CF
Warm-up
AMRAP 7 Minutes
200m Row
10 Plate Ground to OH
2 Wall Walks
10 PVC OHS
Strength/Skill
Conditioning
Squat Snatch (1 Rep Every :30 for 10 Minutes (20 reps))
Sets 1-5: all performed with a Tempo Pull
Sets 6-16: build to a heavy but perfect snatch (no tempo pull)
Sets 17-20: reduce weight and finish with 4 perfect reps
Next week we find a 1RM – use today to dial in all of the tempo work we’ve done with quality reps.
Isabel (Time)
For Time: 30 Snatches, 135# / 95#