CrossFit MontCo – CrossFit
Warm Up
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Weightlifting
1 Front Squat + 1 Jerk (1 rep max)
Start of new progression.
Partner Metcon
More issues than Vogue. (Time)
Partner WOD for time with 25 min cap
Reps can be broken up anyway they want but must run together
“Grace”
30 clean and jerks 135/ 95
“Isabel”
30 snatches 135/ 95
“Fran”
21-15-9 thrusters and pull-ups 95/ 65
“Helen”
3 rounds for time
400m run
21 KB swings 55/ 35
12 pull-ups
Snatch weight: If not RXing, most athletes use 50% of the 1 rep max