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240729

CrossFit Montgomery – CF

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GENERAL WARMUP

1 set:

:30 row (easy pace)

:30 hollow hold

1 set:

:30 row (moderate pace)

10 hanging knee raises

1 set:

:30 row (fast pace)

10 knees-to-chest

1 set:

:30 row (fast pace)

10 toes-to-bars

SPECIFIC WARMUP

SNATCH + OVERHEAD SQUAT | 8:00

Setup

3 deadlifts to mid-thigh

3 deadlift-shrugs

3 power snatches

3 overhead-squat initiations

6 overhead squats

3 hang squat snatches

3 snatches

LOAD UP

3 sets:

1 snatch + 3 overhead squats

WORKOUT

Metcon (5 Rounds for time)

RX

2:00 at each station for 5 rounds:

A) :30 max-reps toes-to-bars

B) :30 max-reps overhead squats (95/135 lb)

C) :30 max-cal row

INTERMEDIATE

2:00 at each station for 5 rounds:

A) :30 max-reps toes-to-bars

B) :30 max-reps overhead squats (75/115 lb)

C) :30 max-cal row

BEGINNER

2:00 at each station for 5 rounds:

A) :30 max-reps hanging leg raises

B) :30 max-reps overhead squats (35/45 lb)

C) :30 max-cal row

COOL DOWN

:30 couch stretch/side

:30 hamstring stretch/side