CrossFit MontCo – CrossFit
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
Weightlifting
Snatch Balance (1 rep max)
starting new progression
Metcon
Part 1 (AMRAP – Rounds and Reps)
AMRAP 5 mins:
10 KB Swings (53/35) (+heavier)
10 Deadlifts (225/125 lbs)
NO REST BETWEEN WODS
Part 2 (AMRAP – Rounds and Reps)
AMRAP 5 mins:
10 Thrusters (95/65) (+135/95)
10 Burpees over bar
NO REST BETWEEN WODS
Part 3 (AMRAP – Rounds and Reps)
AMRAP 5 mins:
10 HR Push-up (HSPU)
10 Situps
NO REST IN BETWEEN WODS