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CrossFit Montgomery – CF

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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

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