2019-10-21


CrossFit Montgomery – CF

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Warm-up

Weightlifting

getting close to the end of our snatch cycle, which by proxy means we’re getting close to the end of our OHS cycle as well. This session is intended to get you used to being under the weight, as we work towards a (hopefully) new 1 rep in the near future.

Overhead Squat (5/3/1 x 3 )

E2MOM

5 @ 70%

3 @ 75%

1 @ 80%

5 @ 75%

3 @ 80%

1 @ 85%

5 @ 80%

3 @ 85%

1 @ 90%

*i realize some shoulders might be worn out from the open, talk to your coach about options.

Metcon

A: Metcon (AMRAP – Reps)

Alternating EMOM, 12:00 –

odd rounds – wall balls (20/14)

even rounds – burpees

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