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Workouts

WEEK 7, DAY 2

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