CrossFit MontCo – CrossFit

Coaches Corner

Be sure to supplement your training with RomWod, Yoga or some other type of mobility training on a daily basis!

Warm Up

Paul’s Snatch Warm Up (No Measure)

Bottom Squat Hold with bar Snatch Grip- 30 secs

5 High Pulls from below knee (scarecrow)

5 Muscle Snatches

5 Behind Neck Press (Snatch Grip)

5 Overhead Squats or Snatch Balance


Snatch Balance (8×2 @ 85%)

Lock out arms and land in squat simultaneously.


Kettlebell Beach Body (Time)


For time (13 min cap)

20 pull ups (c2b)

30 1 arm KB swings L/R=1 (Rx+=squat snatch from the hang(may switch hands as they like, 30 total)

40 hr push ups (20 hspu)

50 goblet squats
If you’d like to practice Kb Snatches at lighter weight thats also acceptable but not RX.

Shuttle Run w/ Burpees (3 Rounds for time)

Shuttle Run will be set (suicide like set up, 10 yards, 20 etc. to 50)

Run 10 back to start, do 3 burpees, Run 20 back to start 3 burppes etc.

Each Round Scored individually. Rest no more then 1 minute between rounds.

Categories: WOD

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