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240909

CrossFit Montgomery – CF

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GENERAL WARMUP

Dynamic skill warm-up | 9:00

2 sets:

:20 Samson stretch/leg

10 hollow rocks

10 alternating reverse lunges

10 PVC pass-throughs

:10 ring support hold

10 push-ups to down dog

Ring dip | 3:00

1 round:

5 foot-assisted ring dips

Rest :30

3-5 strict ring dips

SPECIFIC WARMUP

Snatch | 8:00

5 hang high pulls

5 hang muscle snatches

5 hang power snatches

5 power snatches

5 partial overhead squats

5 overhead squats

SKILL WORK

3 sets:

6 overhead squats

3-5 ring dips

– Take the barbell from the ground.

– Build to workout load or heavier.

WORKOUT

HORSE SHOE (AMRAP – Rounds and Reps)

rx

AMRAP 10:

6 overhead squats (105/155 lb)

9 strict ring dips

intermediate

AMRAP 10:

6 overhead squats (75/115 lb)

9 strict toe-assisted ring dips

beginner

AMRAP 10:

6 overhead squats (35/45 lb)

9 jumping ring dips

COOL DOWN

1:00 banded shoulder stretch/arm