CrossFit Montgomery – CF
GENERAL WARMUP
GENERAL OLY LIFTING WARM-UP
1 set:
5:00 slow run, bike, row, or ski
3 rounds:
10 PVC pass throughs
10 PVC good mornings
10 PVC muscle snatches
10 PVC shoulder presses
SPECIFIC WARMUP
C & J REVIEW AND PRACTICE
Setup:
Shoulders slightly in front of the bar
Heels down.
Visible lumbar arch.
PROGRESSION FOCUS
Hang power clean (Full hip extension before arms pull)
Power clean (Slow pull until the bar is above the knees)
Jump, punch, land (no bar) (Jump hard and then punch the arms overhead, landing in a partial squat)
Push jerk (Jump hard and punch the bar overhead)
Hang clean and jerk (Jump hard for both the clean and jerk)
Clean and jerk (Full lockout on the jerk and pause overhead)
Cycling (Quickly bring the bar back to the hip, pause, and then start the next rep)
LOADING AND CYCLING
3 sets:
6 unbroken reps (increase weight each set)
METCON
()
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
RX
30 clean and jerks (95/135 lb)
INTERMEDIATE
30 clean and jerks (65/95 lb)
BEGINNER
30 clean and jerks (55/75 lb)
COOL DOWN
STRETCHING
1 set:
1:00 pigeon pose/side