CrossFit MontCo – CrossFit
Warm Up
Deadlift Warm Up (No Measure)
2 Rounds
10 spidermans
1 min each leg couch stretch
1 min each leg wall hamstring stretch
10 push ups
Deadlift Prep –
https://www.youtube.com/watch?v=HomJymq0VZE
http://www.mobilitywod.com/2010/12/episode-105-deadlift-prep/
Weightlifting
14 min emotm
1 dead 98%
7t2b
Deadlift (7×1 evens 98%)
Toes-To-Bar (7×7 odds)
Metcon
3 min max hang cleans (AMRAP – Reps)
95/65
if your hang clean is not where you want it to be yet, use time to focus on form
Metcon
Cardio what?!? (Time)
Wod for time (11 min cap)
50 kb swings (heavier)
40 box jump overs (24/30)
300 m run with plate
20 plate burpees
http://youtu.be/-Gk_IMfeg0g