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
Weightlifting
Snatch Balance (10×3 70%)
Metcon
Pull That Snatch! (AMRAP – Rounds and Reps)
Wod-
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
21-15-9
Toes 2 bar
Pistols(use all progression options)
After Party
Metcon (No Measure)
accumulate, so can break if needed- 2 min plank each side!