CrossFit MontCo – CrossFit
Weightlifting
snatch deadlift + snatch hold in hole (3* 1+1)
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.
Snatch deadlift + snatch with 5 sec pause in hole
3*1+1 @93%
Metcon
Metcon (AMRAP – Reps)
12 min amrap
50/35#
2 db power clean
2 db push jerk
20 feet db lunge
4 DB power clean
4 DB push jerk
20 feet db lunge
6……
**Use lines from Open. Start half on one side and half on other side.
After Party
Metcon (No Measure)
Ap- superset
3*20 ghd sit ups
3*40 band pull aparts