CrossFit MontCo – CrossFit
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 (2 x 1 @ 98%)
Pause at bottom
Metcon
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)
Metcon
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