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240828

CrossFit Montgomery – CF

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GENERAL WARMUP

2 sets:

10 PVC pass-throughs

10 PVC good mornings

5 PVC overhead squats to above parallel

10 alternating box step-ups

5 box jumps

SPECIFIC WARMUP

POWER SNATCH | 8:00

:20 setup hold

5 deadlift-shrugs

5 muscle snatches

10 hang power snatches

10 power snatches

SKILL WORK

EMOM 15:

1 power snatch

– Build in load every 3:00.

Power Snatch (1 REP)

WORKOUT PREP

1 set:

5 box jumps, slow

10 empty bar hang power snatches

1 set:

5 box jumps, fast

5 hang power snatches (light)

1 set:

7 box jumps, fast

7 hang power snatches (workout weight)

WORKOUT

Metcon (Time)

RX

For time:

21-15-9

Hang power snatches (75/115 lb)

Box jumps (20/24 in)

INTERMEDIATE

For time:

21-15-9

Hang power snatch (65/95 lb)

Box jumps (20/24 in)

– Step down from the box.

BEGINNER

For time:

12-9-6

Hang power snatch (35/45 lb)

Plate jumps (4/8 in)

– Step down from the plate.

COOL DOWN

Accumulate:

1:00 foam roll calves

1:00 foam roll quads