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240809

CrossFit Montgomery – CF

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GENERAL WARMUP

2 sets:

200-meter row

10 alternating Spiderman stretches

5 up-downs

10 PVC front squats

5 burpees

10 PVC shoulder presses

SPECIFIC WARMUP

HANG POWER CLEAN | 6:00

6 clean deadlifts

6 hang muscle cleans

6 tall power cleans

6 hang power cleans

6 power cleans

THRUSTER | 5:00

6 full grip front squats

6 wide-stance push presses

6 thrusters

6 cycled thrusters

SKILL WORK

Metcon (Weight)

EMOM 8:

1 clean pull

1 hang power clean

1 thruster

– Build in load, but only as quality mechanics allow.

MINI ROUND

3 hang power cleans

4 thrusters

5 burpees over the bar

– Use workout load.

WORKOUT

Metcon (Time)

RX

3 rounds for time:

9 hang power cleans (75/115 lb)

12 thrusters

15 burpees over the bar

INTERMEDIATE

3 rounds for time:

9 hang power cleans (55/75 lb)

12 thrusters

15 burpees over the bar

BEGINNER

3 rounds for time:

6 hang power cleans (35/45 lb)

9 thrusters

12 burpees over the bar

COOL DOWN

1:00 foam roll upper back

1:00 double-forearm stretch