CrossFit MontCo – CrossFit
Weightlifting
snatch deadlift + snatch hold in hole (5x 1+1 @ 88%)
Snatch deadlift then snatch with a 5 second pause in the hole after the catch
GOAL here is fixing bottom position. If you catch and stand tall before going back down, that will not count.
Metcon
Balls 2 the Wall (AMRAP – Rounds and Reps)
6 min amrap
20 wall balls
20 burpees
20 deadlifts 225/155
Rest 3 minutes between Amraps.
DUMB bells (AMRAP – Rounds and Reps)
6 min amrap
20 double DB power cleans (50/35)
20 toes 2 bar
20 deadlifts (225/155)
After Party
Metcon (No Measure)
Ap- superset
3*25 push ups
3*40 face pulls