CrossFit Montgomery – CF
Warm-up
1:00 Empty Bar Overhead Hold
1:30/per leg – Dragon Pose
-Then-
3 Rounds
10 Hang Power Snatches w/Empty Bar
1:00 Machine, increasing intensity
Strength/Skill
EMOM 10 Minutes
1 Power Snatch + 1 Hang Power Snatch
Start around 65% of your 1RM power snatch and increase weight only if reps are flawless.
Complex is performed without dropping the bar.
Complex: Power Snatch + Hang Power Snatch (Weight)
Complex is performed without dropping the bar.
Conditioning
Metcon (Time)
21-15-9
Goblet Squat (50/35lbs)
Calorie Row
Use a DB or KB, and hold it however you want.