CrossFit Montgomery – CF
GENERAL WARMUP
DYNAMIC WARM-UP | 6:00
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
POWER SNATCH | 8:00
PROGRESSION FOCUS
Setup Wide grip, hook grip, feet under the hips, weight in the heels, shoulders in front of the bar, and eyes on the horizon.
Deadlift-shrugs “Stand all the way up with straight arms and THEN shrug the shoulders.”
Hang muscle snatches “Open the hips with power and press the bar overhead.”
Muscle snatches “Squeeze your glutes with a straight arm, pull the elbows high, and press the bar overhead.”
Snatch drops “With the bar overhead, pick the feet up and DROP into a quarter squat.”
Hang power snatches “Jump with a straight arm and punch overhead.”
Power snatches “Knees back as the chest rises, then jump with a straight arm and punch overhead.”
LOAD UP
3 sets:
3 power snatches
– Continue to build in weight to ~60% of best power snatch.
HEAVY DAY
RX
For load:
Power snatch
5-5-5-3-3-3-1-1-1
– Lift every 3:00.
INTERMEDIATE
Same as RX’d
BEGINNER
()
Power Snatch
COOL DOWN
Accumulate:
2 :30 foam roll t-spine
2 :30 foam roll quads/side