CrossFit Montgomery – CF
Warm-up
On an 8 Minute Clock
2 Rounds
20 Duck Walk Steps
12 PVC Pause OH Squats
Run 200m
After that, with the remaining time, Max Duration Chin over Bar Hold
Strength/Skill
Every 1:30 for 12 minutes (8 sets)
Snatches*
Rounds 1-5: 2 Snatches
Rounds 6-8: 1 Snatch
Start around 60% and build
Athletes may power or squat snatch
Drop and Reset sets of 2
Quaterfinal Athletes
EMOM 12 Minutes
1 Power Snatch @70-80%
Snatch
Conditioning
Metcon (AMRAP – Rounds and Reps)
AMRAP 7 Minutes
9 Bar Facing Burpees
3 Overhead Bar GFYs* (75/55lbs)
*1 Overhead GFY = 1 OH Lunge Right Leg, 1 OH Lunge Left Leg, 1 OH Squat