240917

CrossFit Montgomery – CF

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GENERAL WARMUP

1 set:

200-meter run, slow

:30 alternating hamstring scoops

3 sets:

:30 PVC pass-throughs

:30 alternating Spiderman stretch

:30 Kang squats

100-meter run

1 set:

200-meter run, faster

SPECIFIC WARMUP

Squat snatch | 8:00

Setup

6 deadlifts to mid-thigh

6 deadlift-shrugs

6 muscle snatches

6 overhead squats

6 hang squat snatches

6 snatches

SKILL WORK

Every 2:00 for 5 sets:

3 snatches

Snatch (3 reps)

WORKOUT

Metcon (Time)

rx

4 rounds for time:

400-m run

10 squat snatches (95/135 lb)

intermediate

4 rounds for time:

400-m run

10 squat snatches (65/95 lb)

beginner

4 rounds for time:

300-m run

5 hang power snatches (35/45 lb)

5 overhead squats

COOL DOWN

1:00 scorpion stretch/side

1:00 child’s pose stretch