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
High-Hang Snatch (8×1 @80%)
https://www.youtube.com/watch?v=YLVYzO3P52I
Metcon
Burned in Thirteen (AMRAP – Rounds and Reps)
13 min amrap
10 hang power snatch 95/65 (115/80)
8 front squats
6 burpee box jump overs
Accessory Work
Metcon (No Measure)
Superset
2*20 each leg weighted single leg box step ups
2* 10 strict pull ups
Shorter wods, allow plenty of time for this accessory work to be taking place EVERY day.