2019-09-18

CrossFit Montgomery – CF

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Warm-up

3:00 Row

1 Round 5 Pull-ups; 10 Push-ups; 15 Overhead Squats (pvc)

2:00 Row

6 Plank Lunge w/Reach

:30 Samson Stretch

1:00 Row

w/Empty Barbell

5 Good Mornings

5 Back Squats

5 Behind the Neck Strict Press

5 Overhead Squats

Weightlifting

3 Position Snatch

E2MOM, 6 rounds, complete 2 sets of 3 position snatch –

Snatch from the hips (high hang)

Snatch from the knees (hang)

Snatch from the mid-shin/floor
start at 40% of 1 rep

complete each 3 position movement without putting down the barbell.

you can put the barbell down after finishing the full snatch.

can be squat or power

Metcon

3:00 rest between AMRAPs

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 4:00 x3

AMRAP 4:00

30 Double-Unders

15 Power Snatches (75/55)

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 4:00

30 Double-Unders

12 Power Snatches (95/65)

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 4:00

30 Double-Unders

9 Power Snatches (115/80)

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