2019-08-01


CrossFit Montgomery – CF

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Warm-up

400m run

2 rounds:

10 kb swings

10 sit ups

2 rounds:

5 kip swings

5 scap pulls

5 hollow rocks

2 rounds:

7 jump tucks (jump and bring your knees up at the top of your jump)

7 squat jumps (squat, then jump from the bottom)

burgener’s – clean, with barbell.

begin warming up for weightlifting

Weightlifting

Clean Pull, Squat Clean; Hang Clean Pull, Squat Clean Complex (8 rounds)

Every 2 minutes complete the following:

1 clean pull from the floor (floor through triple extension)

1 squat clean

10 second pause

1 clean pull from the hang position (from hang through triple extension)

1 squat clean

Metcon

2 parts, 3:30 rest between A and B

A: Metcon (AMRAP – Rounds and Reps)

7:00 AMRAP:

– 7 OHS (115/80; 145/100)

– 7 Barbell Burpees

– 7 Mountain Climbers (each leg)

B: Metcon (AMRAP – Rounds and Reps)

7:00 AMRAP:

– 7 Push Press (95/65; 125/85)

– 7 Jump overs*

– 7 suit case crunches
*jump over the barbell, both feet have to touch the ground for the rep to count. both feet must pass over the bar as well.

Mobility

should have 5-10 minutes after the metcon for mobility/cool down.

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