CrossFit MontCo – CrossFit
Weightlifting
Back Squat with Banded Kb (4*8@60% total with KB weight)
https://www.youtube.com/watch?v=XW1fdUEZmas
Metcon
CrossFit Games Open 16.3 (AMRAP – Reps)
AMRAP 7 minutes
10 power snatches
3 bar muscle-ups
Men use 75 lb.
Women use 55 lb.
CrossFit Games Open 16.3 Scaled (AMRAP – Reps)
AMRAP 7 Minutes
10 power snatches
5 jumping chest-to-bar pull-ups
Men use 45 lb.
Women use 35 lb.
CrossFit Games Open 16.3 Masters 55+ (AMRAP – Reps)
AMRAP 7 Minutes
10 power snatches
5 chest-to-bar pull-ups
Men use 65 lb.
Women use 45 lb.
Accessory Work
Metcon (No Measure)
Superset- FOR QUALITY
3*20 empty barbell seated strict press
3*8 box jumps (HIGHER)