CrossFit Montgomery – CF
Warm-up
AMRAP 6 Minutes
10/6 Calorie Row
10 Box Step Overs*
3 PVC Snatch Complex (use empty bar when ready)
*at 3:00, switch to box jump overs at a warmup height
Strength/Skill
Each set for load:
Every 3 Minutes for 15 Minutes (5 sets)
perform the following complex:
1 Hang Snatch
2 Overhead Squats
1 Hang Snatch
Start around 70-80% of 1RM Snatch and build AHAP
*Snatches may be power or clean
Hang Snatch Complex
1 Hang Snatch
2 Overhead Squats
1 Hang Snatch
Conditioning
Metcon (AMRAP – Rounds and Reps)
AMRAP 7 Minutes
12 Dumbbell Snatch (50/35lbs)
8 Box Jump Overs (24/20″)
Rx +: DB Snatch @ 70/50lbs
Box Jump Overs @ 30/24″