CrossFit Montgomery – CF
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