CrossFit Montgomery – CF
GENERAL WARMUP
1 set:
:30 inchworms
:30 push-ups
:30 alternating Cossack squats
:30 shoulder presses
– Hold the bar overhead for at least :01 at the top of each rep.
1 set:
:30 inchworms
:30 push-ups
:30 air squats
:30 push presses
– Hold the bar overhead for at least :01 at the top of each rep.
SPECIFIC WARMUP
Snatch | 6:00
:20 setup hold
5 snatch-grip deadlift-shrugs
5 muscle snatches
5 overhead squats
5 squat snatches
5 squat snatches
Clean and jerk | 4:00
5 muscle cleans
3 front squats
5 squat cleans
5 push jerks
3 squat clean and jerks
WORKOUT
RX
For load:
Snatch
– Build to a 1-rep-max
Clean and jerk
– Build to a 1-rep-max
INTERMEDIATE
Same as Rx’d
BEGINNER
5 sets:
3 snatches
5 sets:
2 clean and jerks
Olympic Lifting Total (Total Weight)
Snatch (1 Rep Max)
Clean and Jerk (1 Rep Max)
Snatch (1 Rep Max)
Clean and Jerk (1 Rep Max)
Snatch (1 Rep Max)
Clean and Jerk (1 Rep Max)
COOL DOWN
1:00 child’s pose
1:00 couch stretch/leg