2018-11-30

Announcements

don’t forget to come in the back when it’s cold
Holiday Party Dec 9th 5:00 PM Katechis farm. Check FB for a sign up sheet, or tell a coach what you want to bring. The gym is providing the meat.

CrossFit Montgomery – CF

Every friday between now and the Open, look for either an old Open WOD, or a WOD in a similar style.

View Public Whiteboard

Warm-up

250m row

2 rounds:

10 boot strappers

10 singe leg deadlifts with light kb weight (total, alternating legs)

10 sit ups

:30 second samson stretch each leg

:30 pigeon pose each leg

then:

banded hamstring floss on rig 15-20 reps each elg

then:

3 position clean primer and practice the clean complex, this warm-up should move you straight into the weightlifting

Weightlifting

Power Clean practice

Clean Complex

7:00 EMOM

– clean complex:

– clean pull, high hang clean, hang squat clean

Open WOD

18.1 (AMRAP – Rounds and Reps)

8 toes-to-bars

10 dumbbell hang clean and jerks

14-cal. row
20:00 AMRAP

Rx – 50lbs for men; 35lbs for women

If you are in a masters category use the weight/movements for your group and score it as Rx

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