CrossFit MontCo – CrossFit
Warm Up
Warm-up (No Measure)
1 min each leg banded hamstring stretch.
Then
10 med ball cleans
10 Knees to Elbows
10 barbell good mornings
X2
**Warm up for clean with empty barbell 5 reps at each position before adding weight.
Weightlifting
Power Clean (Pause at knee) (4 reps at 98%)
https://www.youtube.com/watch?v=rj2j5OcpdnI
work on pulling under not wide feet
**Not Emotm- next week new max!
Metcon
Metcon (5 Rounds for time)
5 rounds every 3 minutes (15 min running clock)
5 clean and jerks 135/ 95
8 bar facing burpees
10 toes 2 bar
**max effort, if you finish early you rest.
After Party
Handstand Practice
Wall walks, kick ups, Handstand Holds or Walk practice