CrossFit Montgomery – CF
GENERAL WARMUP
1 set:
200-meter run, slow
:30 alternating hamstring scoops
3 sets:
:30 PVC pass-throughs
:30 alternating Spiderman stretch
:30 Kang squats
100-meter run
1 set:
200-meter run, faster
SPECIFIC WARMUP
Squat snatch | 8:00
Setup
6 deadlifts to mid-thigh
6 deadlift-shrugs
6 muscle snatches
6 overhead squats
6 hang squat snatches
6 snatches
SKILL WORK
Every 2:00 for 5 sets:
3 snatches
Snatch (3 reps)
WORKOUT
Metcon (Time)
rx
4 rounds for time:
400-m run
10 squat snatches (95/135 lb)
intermediate
4 rounds for time:
400-m run
10 squat snatches (65/95 lb)
beginner
4 rounds for time:
300-m run
5 hang power snatches (35/45 lb)
5 overhead squats
COOL DOWN
1:00 scorpion stretch/side
1:00 child’s pose stretch