Workouts

WEEK 4, DAY 3

Post author By CrossFitMGM
Post date August 17, 2021

CrossFit Montgomery – CF

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Warm-up

3 Rounds

8 Lateral Bar Burpees

10 DB Snatches

12 Goblet Squats w/DB (OH Squats w/empty bar on round 3)

Strength/Skill

15 Minutes

AMRAP 15 Minutes

1 Hang Power Snatch plus

1 Hang Squat Snatch plus

1 Overhead Squat*

Rest as needed between sets

*Keep the bar above the knee in the hang

Conditioning

Metcon (Time)

3 Rounds

20 Toes to Bar

15/10 Calorie AAB

10 DB Snatches(70/50lbs)

"Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C & J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports."

~ Greg Glassman,
CrossFit founder and CEO

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