CrossFit Montgomery – CF
Warm-up
50/40 Calorie Any Machine
-Then-
1:00 Squat Hold
-Then-
3 Rounds of:
10 Empty Bar or PVC Snatch Grip Push Press
10 Pause OHS w/empty Bar or PVC (no pause in R3)
-Then-
Athletes build in weight, practicing either snatching or power clean + back rack + jerk + OHS
Strength/Skill
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 Minutes
5 R.Arm KB Deadlift
5 R.Arm KB Clean
5 R.Arm KB Push Press
5 L.Arm KB Deadlift
5 L.Arm KB Clean
5 L.Arm KB Push Press
Choose the heaviest kettlebell that you can consistently move with.
The kettle bell dead lift is performed with the kettle bell outside to feet, the clean is always performed from the hang.
Conditioning
Metcon (AMRAP – Reps)
AMRAP 9 Minutes*
Max Rep Overhead Squat (185/125lbs)
At the 0:00, 3:00, and 6:00 marks, perform 15 Burpee Box Jump Overs (24/20″)
Score is total OHS, Bar is taken from the floor.