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
2 sets:
:20 up-downs
– Rest :10
:20 air squats
– Rest :10
:20 Sots press
– Rest :10
SPECIFIC WARMUP
SNATCH | 8:00
6 deadlifts – Setup: heels down, shoulders in front of the bar, visible lumbar arch.
6 deadlifts to mid-thigh – Mid-thigh position: heels down, shoulders in front of the bar.
6 deadlift and shrugs – Keep the bar close and the arms straight.
6 muscle snatches – Keep the bar close and punch hard overhead.
6 overhead squats – Arms locked out and the full range of motion squat.
6 hang squat snatches – Full extension before the squat.
6 snatches – Full extension before using the arms.
BUILD-UP
3-4 sets:
5 snatches
– Fast singles.
– Build in load to first working load.
HEAVY DAY
RX
For load:
5-5-3-3-1-1-1
Snatch
INTERMEDIATE
Same as Rx’d
BEGINNER
For load:
3-3-3-3-3-3-3
Snatch
Snatch
SKILL WORK
5 sets:
3 snatch pulls
– At or slightly above 1-rep-max snatch weight.
– Rest 1:00 between sets.
COOL DOWN
1:00 double-forearm stretch
1:00 seated hamstring stretch