2109-09-10

CrossFit Montgomery – CF

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Warm-up

12 – 15 minutes

Dynamic/general warm-up:

100m run

across gym/back: lunge with reach/high kicks

100m run

across gym/back: high knees/fanny kicks

100m run

across gym/back: bear crawl/burpee broad jump

100m run

mobility:

:30 each side shoulder stretch with band around the pull up bar, palm up

lacrosse ball around shoulder blades, should take a minute or two total

specific warm up:

Burgener, snatch with pvc

Grab a barbell: perform 3 power snatches, 3 overhead squats, 3 squat snatches with empty barbell, then add weight, perform 2 power snatches, 2 over head squats, 2 squat snatches, add starting weight to the bar, perform the complex as written as final warm-up set.

Weightlifting

12:00

A: Snatch Complex (EMOM x 12)

Power Snatch + Overhead Squat + Squat Snatch

Aerobic Conditioner

Metcon (Time)

For time:

Buy in:

30 cal row

Then:

21-18-15-12-9-6-3

Kettle bell swings (24kg/16kg)

Burpees

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