CrossFit Montgomery – CF
GENERAL WARMUP
JUNKYARD DOG WARM-UP | 10:00
Scale jump-overs to step-overs as needed.
Scale the crawl under to a bear crawl around the partner as needed.
AMRAP 6:
Partner A: 6 jumps around partner
Partner B: 6 jumps around partner
Partner A: 6 jump over and crawl under partner
Partner B: 6 jump over and crawl under partner
SPECIFIC WARMUP
CLEAN AND JERK | 8:00
Setup
6 front squats
6 squat cleans
6 jump, punch, lands (no bar)
6 push jerks
6 clean and jerks
SKILL WORK
On a 10:00 clock:
3 unbroken clean and jerks
– Build to a heavy set.
Clean and Jerk (3 Rep)
WORKOUT
Metcon (Time)
RX
5 rounds for time:
200-m run
6 clean and jerks (125/185 lb)
INTERMEDIATE
5 rounds for time:
200-m run
6 clean and jerks (105/155 lb)
BEGINNER
5 rounds for time:
200-m run
6 clean and jerks (55/75 lb)
COOL DOWN
Accumulate:
30 reach, roll, and lift