CrossFit MontCo – CrossFit
Warm Up
OHS warm up (No Measure)
2 rounds
10 dislocates/ pass-throughs
10 OHS with PVC pipe
10 pushups
1 minute bottom squat holds
10 wall extensions
Wall Extensions – https://www.youtube.com/watch?v=d6V2Exzb324
OHS prep – https://www.youtube.com/watch?v=HgEgIGE2ZI8
Weightlifting
Wed-
Strength ohs 3*12@ 78% of max
Overhead Squat (3×12)
Metcon
Queen Barbell (Time)
Wod-no cap
3 RDS
10 clean and jerks 115/80(135/95)
10 pull ups(4 bar mu)
10 power snatches
10 pull ups (4 bar mu)
After Party
100 anchored sit-ups (Time)
100 anchored sit-ups for time