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 (10×1 @ 80%)
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
Metcon (2 Rounds for time)
Wod
for time(5 min cap)
21-15-9
toes to bar
kb swings
rest 5 min
for time (5 min cap)
21-15-9
burpees
dubs
Only once, 2 rounds is just for scoring.
After Party
Hollow/Hs Holds
superset
3*1:00 handstand hold
3*1:00 hollow hold