CrossFit Montgomery – CF
GENERAL WARMUP
DYNAMIC WARM-UP | 7:00
2 sets:
5 push-ups to down dog
10 PVC pass throughs
5 push-ups to down dog
10 PVC around-the-worlds
5 push-ups to down dog
10 PVC snatch grip behind the neck presses
SPECIFIC WARMUP
HANG POWER SNATCH PROGRESSION | 7:00
Hang deadlift-shrug (starting at mid-thigh) – “Stand all the way up with straight arms and THEN shrug the shoulders.”
Hang muscle snatch – “Open the hips with power and press the bar overhead.” Note that we’ll return to this step for the skill work.
Snatch drops – “With the bar overhead, pick the feet up and DROP into a quarter squat.”
Hang power snatch – “Jump with a straight arm and punch overhead.”
SKILL WORK
SKILL WORK
Hang Muscle Snatch (Every 2:00 x 3 sets:
5 hang muscle snatches)
LOAD UP
3 sets:
3 hang power snatches
– Continue to build on hang muscle snatch weight to ~60-65% of your best power snatch.
HEAVY DAY
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Hang Power Snatch (7 sets for load:
3 hang power snatches)
COOL DOWN
1 set:
1:00 active bar hang
1:00 overhead empty barbell hold