CrossFit MontCo – CrossFit
Warm Up
Back Squat Warmup (No Measure)
2 Rounds
1-3 Min Rowing
20 Spidermans
20 Couch Stretches
1 Min Bottom Squat Hold
20 Dislocates/ Pass Thrus
Weightlifting
Paused Back Squat (EMOTM- 10×1 @ 86%)
3 sec pause in bottom squat
Metcon
Barbell Open Prep! (4 Rounds for time)
Wod-
0-3 min
20 ckean and jerks 135/95
3-6 min
20 power snatch 135/95
6-10 min
30 front squats 155/105
10-15 min
50 thrusters 95/65 every break stop and do 4 burpees
After Party
Metcon (No Measure)
Superset
7*2 front sotts press
7*max dubs or work 5 minutes.
Same continue working form in front rack and larger sets on dubs