CrossFit Montgomery – CF
GENERAL WARMUP
2 sets with a partner:
:30 med-ball chest passes
:30 med-ball underhand tosses
:30 med-ball side passes/side
:30 med-ball squat + throw
– Rest :20 between sets.
SPECIFIC WARMUP
POWER CLEAN | 10:00
10 high hang muscle cleans
10 high hang power cleans
5 deadlift-shrugs
10 power cleans
10 power cleans
BUILD-UP
EMOM 5:
2-3 unbroken power cleans
– Build to 60-70% of 1-rep-max power clean.
HEAVY DAY
RX
For load:
3-3-3-3-3-3-3
Power clean
INTERMEDIATE
Same as Rx’d
BEGINNER
Same as Rx’d
Power Clean ( 3-3-3-3-3-3-3)
Lift once every 3:00.
Unbroken sets of 3.
Build to a 3-rep-max.
Start between 60-70% of 1-rep-max clean.
SKILL WORK
Power Clean (1:00 max-rep power cleans
)
– Use 75% of your heaviest set of the day.
COOL DOWN
2 sets:
:30 double-forearm stretch
:30 pigeon stretch/leg