CrossFit Montgomery – CF
GENERAL WARMUP
1 set:
10 PVC pass-throughs (wide grip)
20 alternating plank shoulder taps
5 elbow-to-instep/side
:30 counterbalance plate squats
– Hold the bottom of each squat for :02.
1 set:
10 PVC pass-throughs (moderate grip)
20 alternating plank shoulder taps
6 alternating Samson stretch lunges
:30 counterbalance plate squats
– Hold the bottom of each squat for :01.
1 set:
10 PVC pass-throughs (narrow grip)
20 alternating plank shoulder taps
5 inchworms
:30 counterbalance plate squats
– No pause at the bottom.
SPECIFIC WARMUP
HANG POWER SNATCH | 7:00
Setup
6 dip, drive, shrugs
6 hang muscle snatches
6 snatch lowers
6 top-to-top hang muscle snatches
6 top-to-top hang power snatches
OVERHEAD SQUAT | 3:00
3 overhead squat initiations
5 overhead squats
5 overhead squats
BUILD-UP
2 sets:
5 hang power snatches
5 overhead squats
– Complete all 10 reps unbroken.
– Rest 1:00-1:30 between sets.
MINI ROUND
7 hang power snatches
7 overhead squats
4 hang power snatches
4 overhead squats
WORKOUT
Metcon (Time)
RX
21-15-9 reps for time:
Hang power snatches (65/95 lb)
Overhead squats
INTERMEDIATE
21-15-9 reps for time:
Hang power snatches (45/65 lb)
Overhead squats
BEGINNER
21-15-9 reps for time:
Hang power snatches (35/45 lb)
Overhead squats
SKILL WORK
Metcon (Checkmark)
4 sets:
6 alternating Turkish get-ups
– Rest 1:00 between sets.
– Use a single kettlebell or dumbbell.