CrossFit Montgomery – CF
GENERAL WARMUP
2 sets:
:30 ring rows
:30 push-ups from the knees
:30 PVC pass-throughs
:30 air squats
SPECIFIC WARMUP
MUSCLE-UP | 10:00
:10 ring support hold
3-5 strict ring dips
3-5 false grip ring rows
3 low ring muscle-up transitions
EMOM 3:
1-3 kipping muscle-ups
Or
1-3 low ring transitions
POWER SNATCH | 6:00
:20 setup hold
5 deadlifts to mid-thigh
5 muscle snatches
5 partial overhead squats
10 power snatches
SKILL WORK
Every 2:00 for 4 sets:
3 touch-and-go power snatches
– Build to a heavy set of 3.
Power Snatch (3 TNG)
WORKOUT PREP
1 set:
3 unbroken power snatches
– Use workout weight.
WORKOUT
POWER AMANDA (Time)
RX
9-7-5 reps for time of:
Ring muscle-ups
Power snatches (95/135 lb)
INTERMEDIATE
9-7-5 reps for time of:
Low ring muscle-up transitions
Power snatches (65/95 lb)
BEGINNER
9-7-5 reps for time of:
Ring rows
Push-ups from the knees
Power snatches (35/45 lb)
COOL DOWN
Accumulate:
1:00 elbow-to-instep/side
1:00 banded shoulder stretch/side