CrossFit MontCo – CrossFit
Pump N’ Run October 7th!
Weightlifting
snatch deadlift + snatch hold in hole (3x 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 NO pause
3*1+1@96%
Metcon
Metcon (Time)
Wod- for time (12 min cap)
8 rounds
7 power snatch 75/55
5 burpees over barbell
*Bar Facing Burpees
Scale number of rounds and/or hang snatch
After Party
3x400m all out effort. Rest between rounds.
400m Run (Time)
Max Effort 400m Run
400m Run (Time)
Max Effort 400m Run
400m Run (Time)
Max Effort 400m Run