CrossFit MontCo – CrossFit
Warm Up
Metcon (No Measure)
3 rounds
:20 on, :10 off
Med Ball Cleans
Hollow Pull Downs
Supermans
Conditioning
Power Cleans/ Pull Up Volume #! (AMRAP – Rounds)
20 Min Emotm-
Evens-5 Touch and Go Power Cleans
Odds-6 Kipping Pull Ups
Cleans – athlete chooses weight, end goal is to increase cycling strength with medium to slightly heavier weights, may be around 60% – 70% of athletes max, by the end of the progression you should be able to go 3-4 rounds of 10-12 touch and go cleans
Pull Ups- can use jumping pull ups / jump to negatives or other pull ups mods. May only use band if strict.
Metcon (Time)
10-20-30 – 14 min cap.
DB Power Cleans
400m Run