CrossFit Montgomery – CF
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