Announcements
SATURDAY WORKOUT TIME CHANGED TO 9:00AM
CrossFit Montgomery – CF
GENERAL WARMUP
1 set:
5:00 slow run, bike, row, or ski
3 rounds:
10 PVC pass throughs
10 PVC good mornings
10 PVC muscle cleans
10 PVC shoulder presses
SPECIFIC WARMUP
CLEAN AND JERK (10)
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 (6)
3 sets:
6 unbroken clean and jerks
– Increase weight each set.
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METCON
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
SKILL WORK
On an 8 :00 clock:
Build to a heavy power clean and push jerk
– Beginners, those who took close to 8:00, and those who went extra hard on Grace may need to take this time to recover. If so, let them.
Power Clean + Push Jerk (1 rep Max)
COOL DOWN
1 set:
1:00 pigeon pose/side