CrossFit Montgomery – CF
GENERAL WARMUP
2 sets:
:20 up-downs
:10 rest
:20 PVC good mornings
:10 rest
2 sets:
:20 burpees
:10 rest
:20 PVC snatch grip behind-the-neck presses
:10 rest
1 set:
5 alternating elbow-to-instep/side
SPECIFIC WARMUP
3 snatch deadlifts to mid-thigh
3 snatch pulls
5 power snatches
5 overhead squats
5 squat snatches
SKILL WORK
Metcon (Weight)
EMOM 8:
1 snatch pull
1 power snatch
1 overhead squat
1 squat snatch
SPECIFIC WARMUP
BARBELL CYCLING, BURPEES, AND LOADING | 7:00
1 set:
5 cycled power snatches (empty bar)
2 sets:
4 bar-facing burpees
3-5 power snatches (building)
1 set:
2 unbroken snatches
1 snatch
6 bar-facing burpees
2 unbroken snatches
1 snatch
– Use weight 1 for all snatches.
WORKOUT
Metcon (Time)
2018 REGIONAL WORKOUT 4
IMPERIALIMPERIAL
METRICMETRIC
RX
2 rounds for time:
10 snatches (125/175 lb)
12 bar-facing burpees
Right into…
2 rounds for time:
10 snatches (75/115 lb)
12 bar-facing burpees
INTERMEDIATE
2 rounds for time:
10 snatches (95/135 lb)
12 bar-facing burpees
Right into…
2 rounds for time:
10 snatches (65/95 lb)
12 bar-facing burpees
BEGINNER
2 rounds for time:
10 snatches (55/75 lb)
12 bar-facing burpees
Right into…
2 rounds for time:
10 snatches (35/45 lb)
12 bar-facing burpees
COOL DOWN
Accumulate
30 reach, roll, and lifts