2 For Tuesday

CrossFit MontCo – CrossFit

Warm Up

Paul’s Clean Warm Up (No Measure)

30 secs Bottom Squat w/ barbell

5 High Pulls

5 Clean and Press- 3 positions

5 Back Thrusters

5 Good Mornings

5 Rows



Clean Pull w/ 3 Position Pause + Power Position Clean (6×1 90%)

Clean pull w/

1- pause at mid shin

2- pause at right above knee

3- pause at power position(so right as shoulder come to over the barbell)

4-then extend tall into clean pull

+clean from power position


Bang Bang (Distance)

15 min

Buy in 0-2 min max pistols (Do elevated sub or back lunge)

Then for time

50 air squats

40 thrusters empty barbell

30 front squats 135/95

20 deadlift 225/155

Then with time.left over complete max distance overhead lunge walk (45/25)

Score is total distance on lunges

Score pistols separately

2 minutes of Pistols (AMRAP – Reps)

Record total pistols

Accessory Work

Metcon (No Measure)


3*20 hello dollies

3*30 face pulls

Categories: WOD

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