CrossFit MontCo – CrossFit
Coaches Corner
Attempt to drink half of your bodyweight in ounces of water each day!
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 (3×17 @ 50%)
going for all 17 but do bigger sets if can’t.
Metcon
Thruster Emom (AMRAP – Reps)
Emotm for 10 min
10 wall balls then max squat clean thrusters @ 115/80(135/105)
Score is only the SCT
Metcon (Time)
Wod-
5 burpees
100 m run
10 burpees
75 m run
15 burpees
50 m run
20 burpees
25 m run
After Party
Handstand Holds/ Handstand Walking Practice