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
Strength
Squat Clean Cycling (3 x 12 @ 135/ 95)
This must be touch and go
*new athletes can power clean + front squat
Metcon
Torture (AMRAP – Reps)
15 min AMRAP
4 clean and jerks 135/95
4 c2b
4 c&j
8 c2b
4 c&j
12 c2b
4c&j 185/120
16 c2b
4 c&j
20 c2b
4 c&j
24 c2b
4 c&j225/155
28 c2b…..
* c&j weight should increase after every 3rd c2b
*score is total reps
After Party
Hollow Position Practice (No Measure)
-Hollow Rocks on Floor (5)
-Active Shoulder Practice on Bar
-Kick Ups and Hollow Holds against wall