CrossFit Montgomery – CF
GENERAL WARMUP
1 set:
:30 inchworms
:30 push-ups
:30 alternating Cossack squats
:30 shoulder presses
– Hold the bar overhead for at least :01 at the top of each rep.
1 set:
:30 inchworms
:30 push-ups
:30 air squats
:30 push presses
– Hold the bar overhead for at least :01 at the top of each rep.
SPECIFIC WARMUP
Snatch | 6:00
:20 setup hold
5 snatch-grip deadlift-shrugs
5 muscle snatches
5 overhead squats
5 squat snatches
5 squat snatches
Clean and jerk | 4:00
5 muscle cleans
3 front squats
5 squat cleans
5 push jerks
3 squat clean and jerks
WORKOUT
RX
For load:
Snatch
– Build to a 1-rep-max
Clean and jerk
– Build to a 1-rep-max
INTERMEDIATE
Same as Rx’d
BEGINNER
5 sets:
3 snatches
5 sets:
2 clean and jerks
Snatch (1 Rep Max)
Clean and Jerk (1 Rep Max)
COOL DOWN
1:00 child’s pose
1:00 couch stretch/leg