CrossFit MontCo – CrossFit
Warm Up
Metcon (No Measure)
2 Rounds-
:30 each movement
Med Ball Cleans
Lt. Dumbell Press
PVC Good Mornings
Basic Clean Warm Up (No Measure)
Coach Led Barbell Warm Up-
5 clean pulls- no arm bend
5 high pulls with bent elbows
5 high hang cleans
5 hang cleans
5 full power cleans w/ pause at knee
Weightlifting
Power Clean (Pause at knee) (Emotm 8 min @ 92%)
https://www.youtube.com/watch?v=rj2j5OcpdnI
work on pulling under not wide feet
Metcon
15 Min Slammin’ Chipper (AMRAP – Reps)
15 min amrap
50 slam balls
40 lunge walk steps holding Slam ball overhead
30 pull ups(c2b)
20 hspu(scale to 10 wall walks)
Can Scale to 40-30-20-10 (5 wall walks)
After Party
Metcon (No Measure)
3*15 each side lunge position 1 arm dumbbell press