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Workouts

WEEK 9, DAY 5

CrossFit Montgomery – CF

Warm-up

On a 7 Minute Clock

Row 600m

20 Air Squats

20 DB Push Press

20 Empty Bar Front Squats

Wall Facing HS Hold in Remaining Time*

*Not meant to be a max effort, but rather multiple efforts for quality

Conditioning

Metcon (AMRAP – Reps)

AMRAP 10 Minutes

Climb the ladder of:

1 Wall Walk

1 Squat Clean (225/155lbs)

2 Wall Walk

2 Squat Clean (225/155lbs)

3 Wall Walk

3 Squat Clean (225/155lbs)

4 Wall Walk

4 Squat Clean (225/155lbs)

5/5, 6/6, 7/7, etc.

then starting at the 10:00 mark:

10 minutes to find a 3RM Push Press from the rack.
Barbell weight should be in the 75-80% range of the athletes 1RM.

Push Press (1 x 3)