Week 4 Day 4

CrossFit Montgomery – CF

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Warm-up

Banded Front Rack Stretch, 2:00/side

then-

4 rounds:

:30 plate hops

rest :15

then-

12-9-6

Empty bar muscle snatch

Empty Bar OHS

Strength/Skill

Power Snatch (1 rep EMOM for 8:00)

to be rx, 85%-95% for each rep

Conditioning

A: Metcon (Time)

3 Rounds-

30 Double Unders

3 Thrusters (135/95)

3 Rounds

30 Double Unders

5 Thrusrers (115/75)

2 Rounds

30 Double Unders

7 Thrusters (95/65)

Extra

10 rounds-

10 Cal Row

8 Step ups – 20″

6 PVC Pause OHS

4 PVC Pass Throughs

2 PVC Bar Facing Burpees