2019-05-07

CrossFit Montgomery – CF

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Warm-up

Weightlifting

16:00

Shoulder Press (5×3)

65% – 70% of 1 Rep Max

Remember: when it’s listed as 5×3, stay around the same weight each time, focusing on speed on the lift, not getting a new PR.

Metcon

2:30 rest in between metcons

A: Metcon (AMRAP – Rounds and Reps)

6:00 AMRAP
-8 Alternating dumbbell snatches, each arm (50/35) rx. can use a kettle bell if we run out of dumbbells

-8 box jumps (24/20)

B: Metcon (AMRAP – Rounds and Reps)

6:00 AMRAP
-8 Plate snatch burpees (45/25)

-8 jumping lunges, total (1:1 on reps)

C: Metcon (Time)

5 rounds for time
3 squat snatches (115/80; 135/95)

5 C2B Pull-ups

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