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 deadlift + snatch hold in hole
Snatch deadlift then snatch with a 5 second pause in the hole after the catch
GOAL here is fixing bottom position. If you catch and stand tall before going back down, that will not count.
6*1+1@85%
Metcon
Goose (Time)
Wod- for time 20 min cap
8 rds
8 pull ups (4bar mu)
2 cleans 225/145 (80-85% if scaled)