CrossFit Montgomery – CF
GENERAL WARMUP
1 set:
1:00 bike
:30 push-ups from the knees
:30 ring rows
:30 air squats
:30 scap pull-ups
1 set:
1:00 bike
:30 push-ups
:30 ring rows
:30 air squats
:30 strict pull-ups
SPECIFIC WARMUP
POWER CLEAN | 6:00
6 clean deadlifts
6 muscle cleans
6 tall power cleans
6 hang power cleans
6 power cleans
LOAD UP
3 sets:
5 power cleans
– Perform touch-and-go reps.
– Rest as needed between sets.
MINI ROUND
EMOM 3:
Min 1 | 5 power cleans
Min 2 | :30 Echo bike
Min 3 | 3 strict pull-ups + 6 push-ups + 9 air squats
– Use workout load and variations.
WORKOUT
Metcon (12 Rounds for time)
RX
EMOM 18:
Min 1 | 5 power cleans (105/155 lb)
Min 2 | 9/12 cals Echo bike
Min 3 | 5 strict pull-ups + 10 push-ups + 15 air squats
INTERMEDIATE
EMOM 18:
Min 1 | 5 power cleans (75/115 lb)
Min 2 | 7/10 cals Echo bike
Min 3 | 3 strict pull-ups + 6 push-ups + 9 air squats
BEGINNER
EMOM 18:
Min 1 | 5 power cleans (35/45 lb)
Min 2 | 5/7 cals Echo bike
Min 3 | 3 ring rows + 6 push-ups from the knees + 9 air squats
COOL DOWN
Accumulate:
2:00 reach, roll, and lift