CrossFit Montgomery – CF
Warm-up
Row or Run 400m
-Then- with PVC pipe
5 OH Squats
5 Power Position Power Snatches
5 OH Squats
5 Hang Power Snatches (in front of the knee)
5 OH Squats
5 Tempo Pull Power Snatches
5 OH Squats\
-Then-
w/ empty barbell
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-
3 reps @ 65%
2 @ 75%
1 @ 85%
3 @ 70%
2 @ 80%
1 @ 90%
3 @ 75-80%
2 @ 85-90%
1 @ 90%+
Rest 2-4 minutes between sets, drop and reset.)
Conditioning
Snatch Mobility Session
Pick 2-4from 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