2019-01-10


CrossFit Montgomery – CF

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Warm-up

on the board

Weightlifting

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.

Metcon

A: Metcon (AMRAP – Reps)

5:00 AMRAP
In 5:00

First complete:

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.

Finisher

6:00 EMOM

Metcon (AMRAP – Reps)

Alternating EMOM
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

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