CrossFit MontCo – CrossFit
Strength
snatch deadlift + snatch hold in hole (8 x 1 % 80%)
Snatch deadlift then snatch with a 5 second pause in the hole after the catch
GOAL here is fixing bottom position. If you catch and stand tall before going back down, that will not count.
Metcon
Toomey Nation (AMRAP – Rounds and Reps)
12 min AMRAP
5 power cleans 135/ 95 (155/105)
5 jerks
5 front squats
5 bar facing burpees
After Party
Group plank! (No Measure)
If fall do air squats till last person falls