CrossFit Montgomery – CF
GENERAL WARMUP
1 set:
2:00 bike
15 PVC pass-throughs
15 PVC good mornings (wide stance)
5 elbow-to-instep/leg
15 counterbalance plate squats
2 sets:
5 shoulder presses
5 push presses
5 pause front squats
5 front squats
SPECIFIC WARMUP
HANG POWER SNATCH | 4:00
5 hang muscle snatches Timing
5 top-to-top hang muscle snatches Bar path
10 top-to-top hang power snatches Hip extension
SUMO DEADLIFT HIGH PULL | 4:00
3 sumo deadlifts
3 sumo deadlift-shrugs, slow
3 sumo deadlift high pulls, slow
10 sumo deadlift high pulls, fast
BUILD-UP
5 hang power snatches
5 push presses
5 sumo deadlift high pulls
5 front squats
MINI ROUND
1 set:
15 hang power snatches
:30 rest
15 push presses
:30 rest
15 sumo deadlift high pulls
:30 rest
15 front squats
WORKOUT
Andi (Time)
For time:
100 hang power snatches
100 push presses
100 sumo deadlift high pulls
100 front squats
65lb/45lb
To learn more about Andi click here
INTERMEDIATE
70 hang power snatches (35/45 lb)
70 push presses (35/45 lb)
70 sumo deadlift high pulls (35/45 lb)
70 front squats (35/45 lb)
BEGINNER
50 hang power snatches (15/25 lb)
50 push presses (15/25 lb)
50 sumo deadlift high pulls (15/25 lb)
50 front squats (15/25 lb)
COOL DOWN
1:00 scorpion stretch/side
1:00 child’s pose stretch