CrossFit Montgomery – CF
GENERAL WARMUP
2 sets:
20 jumping jacks
30 alternating mountain climbers
10 PVC pass-throughs
5 elbow-to-instep/leg
10 calf stretches/leg
10 counterbalance plate squats
SPECIFIC WARMUP
Snatch | 10:00
:20 setup hold Setup
6 deadlifts to mid-thigh Constant torso angle
6 deadlift-shrugs Timing
6 muscle snatches Bar path
6 overhead squats Active shoulders
6 hang power snatches Hip extension
6 power snatches Tempo
6 squat snatches
SKILL WORK
Snatch (10:00 clock:
Find a heavy 1-rep snatch)
MINI ROUND
200-meter run
2 snatches
– Use workout weight.
WORKOUT
Metcon (AMRAP – Reps)
RX
AMRAP 15:
Snatch (125/185 lb)
– Every 3:00, including 0:00, run 400 m.
INTERMEDIATE
AMRAP 15:
Snatch (95/135 lb)
– Every 3:00, including 0:00, run 400 m.
BENINNER
AMRAP 15:
Snatch (35/45 lb)
– Every 3:00, including 0:00, run 200 m.
COOL DOWN
2 sets:
1:00 foam roll upper back
:30 standing pike stretch