CrossFit MontCo – CrossFit
Weightlifting
snatch deadlift + snatch hold in hole (7x 1+1 @ 83%)
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.
Metcon
Metcon (AMRAP – Reps)
14 min amrap
2/2/2/4/4/4/6/6/6…..
T2b
Slam ball (Choose Weight)
Push ups (rx+ HSPU)
*hspu only if have full movement, if not do push ups
After Party
Metcon (No Measure)
Superset-
3*7 strict wide grip pull ups
3*10 dips