CrossFit Montgomery – CF
GENERAL WARMUP
DYNAMIC WARM-UP | 6:00
1 set:
200-meter row, bike, or run
:30 alternating back rack lunges, PVC
:30 push-ups (from knees as needed)
:30 air squats
:30 burpees
:30 PVC good mornings
:30 PVC pass-throughs
SPECIFIC WARMUP
POWER CLEAN | 8:00
6 clean deadlifts
6 muscle cleans
6 tall power cleans
6 hang power cleans
6 power cleans
PUSH JERK | 8:00
6 jump and lands, hands at sides (no bar)
6 jump and lands, hands at shoulders (no bar)
6 jump, punch, and lands (no bar)
6 push jerks
3 clean and jerks
LOADING
10:00 clock:
1 clean and jerk
WORKOUT
HEAVY GRACE (Time)
RX
For time:
30 clean and jerks (155/225 lb)
INTERMEDIATE
For time:
30 clean and jerks (105/155 lb)
BEGINNER
For time:
30 clean and jerks (55/75 lb)
COOL DOWN
1 set:
1:00 couch stretch/side