Categories
Workouts

240729

CrossFit Montgomery – CF

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GENERAL WARMUP

2 sets:

200-meter row

10 plate good mornings

10 plate push presses

10 counterbalance plate squats

SPECIFIC WARMUP

Deadlift | 4:00

:20 setup hold

10 deadlifts

Hang power clean | 4:00

5 hang muscle cleans

10 hang power cleans

Squat clean thruster | 5:00

3 squat cleans

3 wide-stance push presses

3 thrusters

5 squat clean thrusters

BUILD-UP

1 set:

1 thruster

1 hang squat clean

1 hang power clean

1 deadlift

– Empty barbell.

1 set:

1 thruster

1 hang squat clean

1 hang power clean

1 deadlift

– Use thruster workout weight.

1 set:

1 hang squat clean

1 hang power clean

1 deadlift

– Add load from previous round (sub-clean load).

1 set:

1 hang squat clean

1 hang power clean

1 deadlift

– Use clean workout weight.

1 set:

3 deadlifts

– Add load from previous round (sub-deadlift load).

1 set:

3 deadlifts

– Deadlift workout weight.

Test | 4:00

1 set:

6 unbroken deadlifts (heaviest weight)

4 unbroken hang power cleans (middle weight)

2 squat clean thrusters (lightest weight)

WORKOUT

PIT STOP (Time)

rx

For time:

21 deadlifts (225/315 lb)

15 hang power cleans (155/225 lb)

9 squat clean thrusters (85/135 lb)

intermediate

For time:

21 deadlifts (125/175 lb)

15 hang power cleans (95/135 lb)

9 squat clean thrusters (65/95 lb)

beginner

For time:

21 deadlifts (75/105 lb)

15 hang power cleans (55/75 lb)

9 squat clean thrusters (35/45 lb)

COOL DOWN

1:00 pigeon pose/side

Categories
Workouts

240729

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

SPECIFIC WARMUP

WORKOUT

COOL DOWN