CrossFit MontCo – CrossFit
Warm Up
Paul’s Clean Warm Up (No Measure)
30 secs Bottom Squat w/ barbell
5 High Pulls
5 Clean and Press- 3 positions
5 Back Thrusters
5 Good Mornings
5 Rows
x2
Weightlifting
Clean Pull w/ 3 Position Pause + Power Position Clean (3 X 1 97%)
Clean pull w/
1- pause at mid shin
2- pause at right above knee
3- pause at power position(so right as shoulder come to over the barbell)
4-then extend tall into clean pull
+clean from power position
Metcon
21 FRAN (3 Rounds for time)
For time
3 Rds each for time all out effort (95/65)
21 thrusters
21 pull ups
Rest 3 minutes Between Rounds
Accessory Work
Metcon (No Measure)
Superset
5*10 pendlay rows
5*12 hspu
*Handstand Holds or Wall Walks sub for HSPU