CrossFit Montgomery – CF
GENERAL WARMUP
1 set:
:30 jumping jacks
10 dumbbell Romanian deadlifts
10 dumbbell goblet squats
5 single-arm dumbbell shoulder presses/arm
1 set:
:30 up-downs
10 dumbbell bent-over rows/arm
5 single-arm dumbbell thrusters/arm
5 dumbbell windmills/arm
2 set:
:30 burpees
5 dumbbell complexes/arm
– 1 complex = 1 single-arm dumbbell power clean + single-arm dumbbell thruster + 1 dumbbell windmill.
SPECIFIC WARMUP
POWER SNATCH | 10:00
Setup
6 deadlift-shrugs
6 muscle snatches
6 overhead squats
6 hang power snatches
6 power snatches
LOAD UP
2 sets:
5 thrusters
5 power snatches
– Each set should be unbroken.
– Rest 1:00 between sets.
WORKOUT
Metcon (AMRAP – Rounds and Reps)
RX
As many rounds as possible in 10 minutes of:
10 thrusters (85/115 lb)
10 power snatches
INTERMEDIATE
As many rounds as possible in 10 minutes of:
10 thrusters (55/75 lb)
10 power snatches
BEGINNER
As many rounds as possible in 10 minutes of:
7 thrusters (35/45 lb)
7 hang power snatches
COOL DOWN
1 set:
1:30 foam roll quads
1:00 couch stretch/leg