CrossFit Montgomery – CF
GENERAL WARMUP
3 sets:
:20 up-downs
– Rest :10
:20 air squats
– Rest :10
:20 PVC pass-throughs
– Rest :10
:20 PVC overhead squats
– Rest :10
SPECIFIC WARMUP
SNATCH PROGRESSION | 12:00
8 snatch-grip deadlifts
8 snatch-grip deadlifts to mid-thigh
8 snatch-grip deadlift and shrugs
8 muscle snatches
8 overhead squats
8 hang squat snatches
Snatch
BUILD-UP
On a 6:00 clock:
2 squat snatches (building)
– Rest 1:00-1:30 between sets.
HEAVY DAY
RX
Every 2:00 for 10 rounds:
1 snatch
INTERMEDIATE
Same as RX’d
BEGINNER
Every 2:00 for 10 rounds:
2 snatches
Snatch (1 Rep)
COOL DOWN
1 set:
1:00 pigeon pose/side
1:00 child’s pose