Sore? Sweaty? Tired? Out of Breath? Good… It’s working

CrossFit MontCo – CrossFit


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 (2 x 1 @ 98%)

Pause at bottom


Frank Stallone (Time)

WOD for time with 16 min cap

100 1 arm KB Snatches (alternating)

Every 2 minutes stop and do 5 OHS 95/65

Scaled: 200 1 arm KB Swings (alternating)


Pull-up Work (AMRAP – Reps)

3 x 10 of strict pull-ups

Scaled L3: 3 sets of max strict pull-ups

Scaled L2: 3 reps of eccentric pull-ups

Scaled L1: 3 reps of max active dead hang

Categories: WOD