CrossFit MontCo – CrossFit
Coaches Corner
Just about everyone can benefit from performing the snatch balance, but there is a clear prerequisite – You must be capable of getting down into a solid, full OH squat position. Take your time. Keep working your mobility.
Warm Up
OHS warm up (No Measure)
2 rounds
10 dislocates/ pass-throughs
10 OHS with PVC pipe
10 pushups
1 minute bottom squat holds
10 wall extensions
Wall Extensions – https://www.youtube.com/watch?v=d6V2Exzb324
OHS prep – https://www.youtube.com/watch?v=HgEgIGE2ZI8
Weightlifting
Snatch Balance (1 RM)
https://www.youtube.com/watch?v=6Kcend-O21w
Metcon
OVER Burpees! (AMRAP – Reps)
5 min amrap
10 ohs (Sub Back/Front Squats)
7 burpees over barbell
Metcon
Back 2 Basics! (3 Rounds for time)
Wod 3 rds with 3 min rest in between
20 cal row
30 med ball cleans
*Stagger Starts
https://www.youtube.com/watch?v=-nk0GqeSTJs
* The ball shouldn’t rotate.
After Party
Metcon (No Measure)
100m Med Ball Sprints