CrossFit Montgomery – CF
0-10 3 position power snatch, starting at minute 12, snatch grip deadlift.
A: EMOM x10 3 Position Power Snatch
1st Position – Knees
2nd Position – Hips
3rd Position – Receiving Position
*Start at 35% of 1RM and grow throughout the 10 minutes
Pause at each position, finish the lift from the hips.
B: Snatch Grip Deadlift (3 reps EMOM for 4 rounds)
3 snatch grip deadlifts EMOM for 4 rounds. Start at your final weight from Part A, or heavier.
15:00 Time cap
A: Metcon (Time)
KB Swings (24kg/16kg)
Toes 2 Bar
Wall balls (20/14)
Suit Case Crunches