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CrossFit Montgomery – CF

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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

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