Day: January 2, 2023

CrossFit Montgomery – CF

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Warm-up

NY SH!T SHOW (Time)

23 Push Presses (95/65lbs)

23 Deadlifts(95/65lbs)

23 Air Squats

23 Burpees

23 Hang Power Cleans(95/65lbs)

23 Box Jumps (24/20″)

23 Front Squats(95/65lbs)

23 Calorie Row

23 Power Snatch(95/65lbs)

23 Toes-to-Bar

23 Back Squats(95/65lbs)

23 Calories AAB

23 Barbell Reverse Lunges(95/65lbs)

23 Sit-Ups

23 Wall Balls (20/14lbs)(10/9′)

23 Pull-Ups

23 Overhead Squats(95/65lbs)

23 Kettlebell Swings (24/16kg)

23 Hand Release Push-Ups

23 Thrusters (95/65lbs)

Perform 23Single Unders before each movement

CrossFit Montgomery – CF

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Warm-up

5:00 on Any Machine

-Then-

Move Steadily Through:

1:00 Squat Hold

15 Empty Bar Snatch Grip Press

15 Pause OHS w/empty bar

15 Empty Bar Snatch Grip RDLs

1:00 Squat Hold

Strength/Skill

Squat Snatch (RE-TEST
Find a 1RM
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 @ 70%
2 @ 75%
1 @ 80%
1 @ 75%
then, continue upward to new 1RM

)

The final, lighter, single is intended to make the bar feel a bit lighter and force the athlete to perform a mini wave as we have done the previous 6 weeks.

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