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
x2
Weightlifting
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
Metcon
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)
superset
3*20 hello dollies
3*30 face pulls