CrossFit Montgomery – CF
GENERAL WARMUP
2 sets:
10 PVC pass-throughs
10 PVC good mornings
10 PVC overhead squats
:15 side-plank hold/side
200-meter run
:20 plank hold
SPECIFIC WARMUP
POWER CLEAN | 8:00
Setup shoulders in front of the bar.
6 deadlifts to mid-thigh
6 muscle cleans
6-8 tall power cleans
6-8 hang power cleans
6-8 power cleans
BUILD-UP
2-3 sets:
5 unbroken power cleans (building)
MINI ROUND
200-meter run
:30 plank hold
7 unbroken power cleans
WORKOUT
Metcon (Time)
RX
3 rounds for time:
21 power cleans (105/155 lb)
400-m run
Plank hold for time equal to run time
– Plank hold should be unbroken.
INTERMEDIATE
3 rounds for time:
21 power cleans (75/115 lb)
400-m run
Plank hold for as much of run time as possible
BEGINNER
3 rounds for time:
12 power cleans (35/45 lb)
200-m run
Plank hold for as much of run time as possible
COOL DOWN
Accumulate:
1:00 foam roll calves
1:00 cobra stretch