CrossFit Montgomery – CF
GENERAL WARMUP
1 set:
2:00 slow run, bike, row, or ski
2 sets:
10 PVC pass throughs
10 PVC good mornings
10 PVC overhead squats
10 PVC behind-the-neck shoulder presses
SPECIFIC WARMUP
SNATCH | 12:00
Setup
6 deadlifts to mid-thigh
6 deadlift-shrugs
6 muscle snatches
6 overhead squats
6 hang squat snatches
6 squat snatches
6 power snatches
LOAD UP
3 sets:
6 unbroken power snatches
– Build up in each set to workout load.
WORKOUT
Isabel (Time)
For Time: 30 Snatches, 135# / 95#
INTERMEDIATE
For time:
30 power snatches (65/95 lb)
BEGINNER
For time:
30 power snatches (35/45 lb)
SKILL WORK
Snatch (On an 8:00 clock:
Build to a heavy 1-rep snatch
– Power or squat.)
COOL DOWN
3 sets:
:30 reach, roll, and lift
20 banded pull-aparts