CrossFit Montgomery – CF
take a couple minutes between the two parts, but you should be warm and can start the power cleans with the final weight on the bar from your pause if you like.
A: 3 Position Pause Power Clean (8:00 EMOM)
pause below knee, above knee (hang) and high hang.
complete the clean from the high hang position
B: Power Clean (5 sets of 1.1.1)
1 rep 10 second pause 1 rep 10 second pause 1 rep
not focusing on going super heavy, but working at consistent and challenging weight while focusing on form
With a running clock complete A and B. 2:00 rest between A and B.
Scores are separate.
A: Metcon (Time)
slam balls (30/20; 40/30)
toes 2 bar
B: Metcon (AMRAP – Reps)
Each second is 1 rep.
Rx+ – weighted (45/25)