CrossFit MontCo – CrossFit
Warm Up
Burgener Warm Up For The Clean (No Measure)
Down and ups x3
Down and up with high elbows x3
Muscle Clean x3
Clean lands x3
Clean drops x3
https://www.youtube.com/watch?v=rReO1Lt4u3M
Weightlifting
Clean Pull w/ 3 Position Pause + Power Position Clean (Rep Max)
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
To achieve a true max, you will want to use your squat clean and drive your body down under the bar.
When finding the power position- it’s usually right at the pockets, don’t move the bar down to go up.
Metcon
Metcon (Time)
Wod- for time (15 min cap)
50 russian kb swings
25 hr push ups(15 hspu)
40 kb swings
20 hr push ups (12 hspu)
30 kb swings
15 hr push ups(9 hspu)
20 kb swings
10 hr push ups(6 hspu)
10 swings
5 hr push ups(3 hspu)
After Party
Metcon (No Measure)
Superset
3*20(10l10r) banded glute side walk (Monster Walk using bands)
3*30 seated rows