2019-08-05


CrossFit Montgomery – CF

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Warm-up

200m run

1 round of cindy

10 kb swings

10 sit ups

200m row

1 round of cindy

10 lunges with reach

5 burpee broad jumps

PVC sequence

Specific warm-up:

With a barbell:

3-5 strict press

3-5 push press

3-5 push jerks

3-5 split jerks

begin practice complex with barbell and no weight. at working weight after 3-5 warm-up sets

Weightlifting

Power Clean and Jerk Complex 2.0 (Build to a heavy complex)

Without putting the barbell down complete the following:

1 power clean

1 push jerk

1 squat clean

1 split jerk
16:00

Metcon (Time)

For time:

— 600m run

–21 double kb suitcase deadlift (24kg/16kg; each hand)

–21 push press (95/65; 125/80)

— 400m run

–15 double kb suitcase deadlift (24kg/16kg; each hand)

— 15 push press (95/65; 125/80)

— 200m run

— 9 double kb suitcase deadlift (24kg/16kg; each hand)

— 9 push press (95/65; 125/80)
18:00 Time Cap

begin 5 minutes after finishing weightlifting

Mobility

spend time mobilizing

lats, shoulders, quads

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