CrossFit MontCo – 6 Week Challenge
Warm Up
Coach Led Warm-Up (No Measure)
Coach will lead you through warm up.
Do hang snatch drills
Strength
Day 3 Strength (No Measure)
4 x 5 Hang Snatch – Build to weight you can use in a metcon. Approx 60% of 1 RM.
Conditioning
Day 3 Metcon (No Measure)
3 rounds
7 Hang Snatches @60%
1 min row max meters
30 sec max burpees
Rest 90 extra seconds between station changes for a total of 3 min.
Conditioning
Day 3 Metcon #2 (No Measure)
3 rounds
15 Goblet Squats
300 m run
30 sec jump rope
90 sec rest between each station