CrossFit MontCo – CrossFit
Warm Up
OHS warm up (No Measure)
2 rounds
10 dislocates/ pass-throughs
10 OHS with PVC pipe
10 pushups
1 minute bottom squat holds
10 wall extensions
Wall Extensions – https://www.youtube.com/watch?v=d6V2Exzb324
OHS prep – https://www.youtube.com/watch?v=HgEgIGE2ZI8
Weightlifting
Snatch Balance (4×1 @ 93%)
With Pause 2-3 seconds!
Metcon
Deck the Halls (3 Rounds for reps)
Wod- 3 rds
4 min max reps each ROUND
21 hang snatch 75/55
30 dubs (60 singles)
42 wall balls
rest 3 min , repeat
(Scale use lower weight, cut reps in half so 11 snatch, 60 singles, 21 wall balls)
Accessory Work
Metcon (No Measure)
3×10 each leg- heavy step ups; can use kb or plates…