Recovery Day.

CrossFit MontCo – CrossFit

Warm Up

Metcon (No Measure)

3 rounds

:20 on, :10 off

Med Ball Cleans

Hollow Pull Downs



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


Categories: WOD

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