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240424

CrossFit Montgomery – CF

GENERAL WARMUP

2 sets with a partner:

:30 med-ball chest passes

:30 med-ball underhand tosses

:30 med-ball side passes/side

:30 med-ball squat + throw

– Rest :20 between sets.

SPECIFIC WARMUP

POWER CLEAN | 10:00

10 high hang muscle cleans

10 high hang power cleans

5 deadlift-shrugs

10 power cleans

10 power cleans

BUILD-UP

EMOM 5:

2-3 unbroken power cleans

– Build to 60-70% of 1-rep-max power clean.

HEAVY DAY

RX

For load:

3-3-3-3-3-3-3

Power clean

INTERMEDIATE

Same as Rx’d

BEGINNER

Same as Rx’d

Power Clean ( 3-3-3-3-3-3-3)

Lift once every 3:00.

Unbroken sets of 3.

Build to a 3-rep-max.

Start between 60-70% of 1-rep-max clean.

SKILL WORK

Power Clean (1:00 max-rep power cleans
)

– Use 75% of your heaviest set of the day.

COOL DOWN

2 sets:

:30 double-forearm stretch

:30 pigeon stretch/leg