WEEK 2, DAY 2

CrossFit Montgomery – CF

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Warm-up

3:00 Banded Glute Activation

20 glute Bridges lying supine

20 Empty Bar Thrusters

20 A-Frame Toe Touches

300m Run

20 Russian KB Swings

20 Empty Bar Thrusters

Then, 2:00 banded front rack mobilization per side

Strength/Skill

Squat Clean

1×3 Power Position*

2×2 Hang, at knee**

then,

5 reps @ 55%

4 @ 60%

3 @ 65%

5 @ 60%

4 @ 65%

3 @ 70%

5 @ 65%

4 @ 70%

3 @ 75%

*Bar starts on the floor. Clean deadlift to the

knee and pause, then to the power position

and pause, then clean.

**Bar starts on the floor. Clean deadlift to the

knee, and then clean.

Squat Clean (3)