CrossFit Montgomery – CF
Warm-up
3:00 of Barbell Yoga*
Then:
12-9-6
Calorie Row
Ring Row
Empty Bar Thruster
* Barbell Yoga is simply 3:00 of moving through any and all positions needed to perform the squat clean. RDLs, Front Squats, Elbow Pointers, Back Squats, Upright Rows, etc.
Strength/Skill
Squat Clean
Squat Clean
1×3 Power Position*
2×2 Hang, at knee**
then,
5 reps @ 60%
4 @ 65%
3 @ 70%
5 @ 65%
4 @ 70%
3 @ 75%
5 @ 70%
4 @ 75%
3 @ 80%
*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.