Announcements
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THE 4:45PM AND 5:45PM CLASSES
HAVE BEEN CHANGED TO ONE
CLASS AT 5:15PM
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CrossFit Montgomery – CF
GENERAL WARMUP
1 set:
:20 single-unders
10 PVC pass throughs
5 PVC hang muscle snatches
1 set:
:20 power singles
10 PVC pass throughs
5 PVC hang muscle snatches
2 sets:
:30 double-under practice
5 PVC overhead squats
SPECIFIC WARMUP
POWER SNATCH | 10:00
5 hang snatch pulls
5 hang muscle snatches
5 top-to-top hang muscle snatches
5-8 top-to-top hang power snatches
8-10 top-to-top power snatches
SKILL WORK
Every 2:00 for 5 rounds:
3 power snatches
Power Snatch (3 rep)
MINI ROUND
1 set:
30 double-unders
5 unbroken power snatches (workout weight)
WORKOUT
Metcon (Time)
RX
5 rounds for time:
50 double-unders
10 power snatches (95/135 lb)
INTERMEDIATE
5 rounds for time:
30 double-unders
8 power snatches (75/115 lb)
BEGINNER
5 rounds for time:
25 single-unders
6 power snatches (35/45 lb)
COOL DOWN
1 set:
1:00 lacrosse ball foot/side
1:00 foam roll quads