Opening Day was a bust!

CrossFit MontCo – CrossFit

Coaches Corner

Snatch Balance- Think arms and feet at the same time- Move your feet to catch position as your arms lock out overhead!

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


Snatch Balance (10×3 70%)


Pull That Snatch! (AMRAP – Rounds and Reps)


7 min amrap

6 pull ups(c2b)

7 hang squat snatch 95/65(115/80)

All about that core! (Time)

For time- 12 min cap


Toes 2 bar

Pistols(use all progression options)

After Party

Metcon (No Measure)

accumulate, so can break if needed- 2 min plank each side!

Categories: WOD

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