CrossFit Montgomery – CF
GENERAL WARMUP
AMRAP 8:
30 jumping jacks
6 alternating Samson stretch lunges
10 PVC pass-throughs
30 mountain climbers
10 PVC good mornings
10 up-downs to a target
SPECIFIC WARMUP
SNATCH | 10:00
Setup
6 deadlifts to mid-thigh
6 deadlift-shrugs
6 muscle snatches
6 overhead squats
6 hang squat snatches
6 snatches
SKILL WORK | 12:00
Every 2:00 for 5 sets:
3 snatches
Snatch (3 REPS)
Every 2:00 for 5 sets:
SPECIFIC WARMUP
BAR-FACING BURPEE | 2:00
4 bar-facing burpees, step up
4 bar-facing burpees, jump up
MINI ROUND
5 ground-to-overheads
8 bar-facing burpees
5 ground-to-overheads
– Use workout variations.
WORKOUT
HALF OPEN 20.1 (Time)
RX
5 rounds for time:
8 ground-to-overheads (65/95 lb)
10 bar-facing burpees
INTERMEDIATE
5 rounds for time:
8 ground-to-overheads (55/75 lb)
10 bar-facing burpees
BEGINNER
5 rounds for time:
5 hang power snatches (35/45 lb)
8 bar-facing burpees
COOL DOWN
1:00 seated pike stretch
:40 seated straddle
:40 seated straddle (left)
:40 seated straddle (right)