CrossFit Montgomery – CF
Warm-up
2 Steady Rounds:
1:00 Squat Hold, Unsupported
15 Empty Bar Snatch Grip Press
15 Empty Bar Snatch Grip RDLs
15 Pause OHS w/Empty Bar (no pause in rd 2)
1:00 Machine
Strength/Skill
Squat Snatch (Warm Up
1 x 3 from Power Position
1 x 3 from Hang, at knee, w/tempo
1 x 3 Tempo Pull Squat Snatches
-then-
5 reps @ 60%
4 @ 65%
3 @ 70%
5 @ 65%
4 @ 70%
3 @ 75%
5 @ 70%
4 @ 75%
3 @ 80%
Rest 2-4 minutes between sets, drop and reset.)
Conditioning
Snatch Mobility Session
Pick 2-4 from the list below:
– OH Squat Hold, Empty Bar 2:00
– T-Spine Mash, 3:00
– Dead Hang from Pull Up Bar, 3:00
– Pigeon Pose, 2:00/side
– Banded Ankle Distraction, 2:00/side
– Couch Stretch, 2:00/side
– Banded OH Mobilization, 2:00/side