CrossFit MontCo – CrossFit
Coaches Corner
OHS KEYS
1- Work Mobility
2-Develop Midline Stability
3- Start Light
4-Press into the bar- be active!
5- Stabilize in the Hole
6-Train with Pause Squats
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
Overhead Squat (3×16 @ 50%)
Metcon
Metcon (Time)
Wod-
15-12-9
hang cleans 95/65
toes 2 bar
Rest 3 minutes
Metcon (AMRAP – Reps)
5 min amrap-
1 arm kb Snatches- must alternate every 5 reps.
After Party
Metcon (No Measure)
50m Tire Flips x2