CrossFit MontCo – CrossFit
Weightlifting
Snatch grip jerk+ohs ( Snatch grip jerk+ohs 3*1+1 @ 96% of Max ohs )
Snatch grip jerk + ohs
Metcon
A. JUMP, Snatch (Time)
With 15 min running clock…
A. For time (9 min cap)
30 box jump overs
30 ohs 115/80
30 alt DB snatch
B. JUMP, Snatch (AMRAP – Rounds and Reps)
B. Starting at 9:01
(6 min amrap)
30 dubs
15 power snatch 115/80
After Party
Metcon (No Measure)
Ap- superset
3*:30 l sit (pvc or box), scale to wall sit
3*1 min plank each side