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
High-Hang Snatch (6×2 @ 80%)
Bar should not go to ground between reps…
Metcon
Metcon (Time)
Wod- for time (16 min cap)
2 rounds.
30 dubs
18 hang power snatch 95/65
30 dubs
18 Back Squats
30 dubs
18 pull ups (c2b)
30 dubs
Accessory Work
Metcon (No Measure)
Superset
2* 10 jump up chin up with a negative as long as possible
2* 15 dips (ring or box)