“DT”
Five Rounds For Time:
– 12 Deadlift (155/95)
– 9 Hang Power Clean (155/95)
– 6 Push Jerk (155/95)
Tag: Jerk
“Grace”
For Time:
– 30 Clean and Jerks
CrossFit Montgomery and friends are lifting barbells for boobs in the 2nd Annual “Amazing Grace” Fundraiser Saturday, October 30 at 10:00 a.m.
Participants should read all the little details on our Amazing Grace page.
SAVE A PAIR…Save a life! Donate at www.barbellsforboobs.com or submit your donation at the fundraiser today.
Tomorrow is CrossFit Montgomery’s 1-year anniversary. Join us for birthday cake after the “Grace” WOD.
“Grace”
For Time:
– 30 Clean and Jerks
Jerk
– 5 x 2 Reps
Tabata Circuit (20/10)
– Box Jumps x 8
– Situps x 8
*Total Reps
Jerk
– 5 x 3
For Time:
– 50 Air Squats
– 400m Run
– 40 Situps
– 400m Run
– 30 Pushups
– 400m Run
– 20 Pullups
– 400m Run
– 10 Burpees
Olympic Strength
1. 5 x 5 Jerk
2. 5 x 1 Turkish Getup/Windmill/OHS
3. 5 x 10 Hang Snatch
4. 5 x 3 Box Jumps
21, 18, 15, 12, 9, 6, 3 Reps:
– SDHP (75#/55#)
– Push Jerk (75#/55#)
Olympic
1. 5 x 3 Jerk
2. 5 x 3 Turkish Getup/Windmill/OHS
3. 5 x 10 Hang Snatch
4. 5 x 3 Box Jumps
Strength – Olympic Lifts
1. 5 x 1 Jerk
2. 5 x 5 Turkish Getup/Windmill/OHS
3. 5 x 10 Hang Snatch
4. 5 x 3 Box Jumps