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240715

CrossFit Montgomery – CF

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GENERAL WARMUP

1 set:

2:00 slow run, bike, row, or ski

2 sets:

10 PVC pass throughs

10 PVC good mornings

10 PVC overhead squats

10 PVC behind-the-neck shoulder presses

SPECIFIC WARMUP

SNATCH | 12:00

Setup

6 deadlifts to mid-thigh

6 deadlift-shrugs

6 muscle snatches

6 overhead squats

6 hang squat snatches

6 squat snatches

6 power snatches

LOAD UP

3 sets:

6 unbroken power snatches

– Build up in each set to workout load.

WORKOUT

Isabel (Time)

For Time: 30 Snatches, 135# / 95#
INTERMEDIATE

For time:

30 power snatches (65/95 lb)

BEGINNER

For time:

30 power snatches (35/45 lb)

SKILL WORK

Snatch (On an 8:00 clock:
Build to a heavy 1-rep snatch
– Power or squat.)

COOL DOWN

3 sets:

:30 reach, roll, and lift

20 banded pull-aparts