Categories
Workouts

WEEK 6, DAY 3

CrossFit Montgomery – CF

View Public Whiteboard

Warm-up

2:00 Pigeon Stretch per Side

-Then-

3 Rounds

12 Back Rack Walking Lunge Steps

8 OH Squat (empty bar)

8/6 Calorie AAB

Strength/Skill

Squat Snatch (3/2/1/3/2/1/3/2/1)

1 x 3 Power Position

2 x 3 Temp Pull Squat Snatches

3 @ 70%

2 @ 75%

1 @ 80%

3 @ 75%

2 @ 85%

1 @ 90%

3 @ 80-85%

2 @ 90%+

1 @ 95%+

Drop and reset on sets with multiple reps. Rest 2-4 minutes between sets.

Conditioning

Optional

In Partners:

P1: :30 Max Rep Burpees

P2: :30 Max Rep Burpees

P1: However many burpees P2 does, P1 does an equal mount of AAB calories

P2: However many burpees P1 does, P2 does an equal mount of AAB calories