CrossFit MontCo – 6 Week Challenge
Strength
Day 3 Strength (No Measure)
Teach hang clean
Then 4 x 5 Hang Clean – Build to weight you can use in a metcon. Approx 60% of 1 RM.
Metcon
Day 3 Metcon (AMRAP – Reps)
3 rounds
1 min row max meters
REST 30 SECONDS
1 min max burpees
REST 30 SECONDS
1 min max Hang Clean @60% (focus on form)
Metcon
Day 3 Metcon #2 (AMRAP – Reps)
3 rounds
1 minute max jump rope (singles)
REST 30 SECONDS
1 minute max KB lunges 53/ 35
REST 30 SECONDS
100m run (1 min cap)