CrossFit Montgomery – CF
on the board
Deadlift (5/5/3/3/3/1/1/1; 20:00 )
This is not a true 1 rep, max day.
More about moving some heavy weights with good form.
A: Metcon (AMRAP – Reps)
9 hang cleans
12 squat cleans
15 power cleans
rx- 115/80; rx+- 135/95
In remaining 5:00, complete as many reps as possible of:
Clean and Jerk
*score is reps completed of C&J
*hang clean will likely be your limiting factor on this wod (and cardio)
*scale the weight appropriately. should be a weight you can consistently move through, not necessarily unbroken for all reps, but no long breaks either.
Metcon (AMRAP – Reps)
Odd rounds: 30 seconds of double unders
Even rounds: max unbroken plank hold
*score each second as a rep, score each double under as rep
*max reps that be gained from plank hold: 180