CrossFit Montgomery – CF
GENERAL WARMUP
2 sets:
200-meter row
10 plate good mornings
10 plate push presses
10 counterbalance plate squats
SPECIFIC WARMUP
Deadlift | 4:00
:20 setup hold
10 deadlifts
Hang power clean | 4:00
5 hang muscle cleans
10 hang power cleans
Squat clean thruster | 5:00
3 squat cleans
3 wide-stance push presses
3 thrusters
5 squat clean thrusters
BUILD-UP
1 set:
1 thruster
1 hang squat clean
1 hang power clean
1 deadlift
– Empty barbell.
1 set:
1 thruster
1 hang squat clean
1 hang power clean
1 deadlift
– Use thruster workout weight.
1 set:
1 hang squat clean
1 hang power clean
1 deadlift
– Add load from previous round (sub-clean load).
1 set:
1 hang squat clean
1 hang power clean
1 deadlift
– Use clean workout weight.
1 set:
3 deadlifts
– Add load from previous round (sub-deadlift load).
1 set:
3 deadlifts
– Deadlift workout weight.
Test | 4:00
1 set:
6 unbroken deadlifts (heaviest weight)
4 unbroken hang power cleans (middle weight)
2 squat clean thrusters (lightest weight)
WORKOUT
PIT STOP (Time)
rx
For time:
21 deadlifts (225/315 lb)
15 hang power cleans (155/225 lb)
9 squat clean thrusters (85/135 lb)
intermediate
For time:
21 deadlifts (125/175 lb)
15 hang power cleans (95/135 lb)
9 squat clean thrusters (65/95 lb)
beginner
For time:
21 deadlifts (75/105 lb)
15 hang power cleans (55/75 lb)
9 squat clean thrusters (35/45 lb)
COOL DOWN
1:00 pigeon pose/side