CrossFit MontCo – CrossFit
Warm-up
Burgener Warm Up For The Clean (No Measure)
Down and ups x3
Down and up with high elbows x3
Muscle Clean x3
Clean lands x3
Clean drops x3
https://www.youtube.com/watch?v=rReO1Lt4u3M
Weightlifting
Clean Pull w/ 3 Position Pause + Power Position Clean (1 rep max!)
Clean pull w/
1- pause at mid shin
2- pause at right above knee
3- pause at power position(so right as shoulder come to over the barbell)
4-then extend tall into clean pull
+clean from power position
Metcon
Fran Training #3 (2 Rounds for time)
2 rounds, each for time with all out effort, rest 3 min between rounds (can do as a group)
21 thrusters 95/ 65
21 pull-ups
15 thrusters
15 pull-ups
Accessory Work
Floor Press (3 x 5 )
Go heavier than last week.