CrossFit Montgomery – CF
GENERAL WARMUP
2 rounds:
1:00 row, bike, ski, or shuttle run
:30 mountain climbers
10 air squats
10 alternating lunges
:30 up-downs
10 deadlifts (empty barbell or PVC)
10 behind-the-neck shoulder presses
:30 burpees
SPECIFIC WARMUP
SNATCH | 10:00
Setup
6 deadlifts to mid-thigh
6 deadlift-shrugs
6 muscle snatches
6 overhead squats
6 hang power snatches
6 power snatches
SKILL WORK
On a 8:00 clock:
Build to a heavy 1-rep power snatch + overhead squat
Overhead Squat (Build to a heavy 1-rep power snatch + overhead squat)
METCON
Metcon (Time)
RX
10 rounds for time:
4 deadlifts (105/155 lb)
3 hang power snatches
2 overhead squats
INTERMEDIATE
10 rounds for time:
4 deadlifts (75/115 lb)
3 hang power snatches
2 overhead squats
BEGINNER
10 rounds for time:
4 deadlifts (35/45 lb)
3 hang power snatches
2 overhead squats
COOL DOWN
200-meter recovery walk
1:00 couch stretch/leg