CrossFit MontCo – CrossFit
Strength
Power Clean (Pause at knee) (6 x 1 @ 96%)
https://www.youtube.com/watch?v=rj2j5OcpdnI
work on pulling under not wide feet
1 rep at 96% EMOTM for 6 mins
repeat since missed last week
Metcon
happy hogan (3 Rounds for reps)
Running clock
3 min AMRAP
20 slam balls (athlete choose slam ball weight)
20 wall balls 20/ 14
max dubs
REST 2 min
6 min AMRAP
20 front squats 155/ 105
40 dubs
max slam balls
REST 2 min
8 min AMRAP
30 deadlifts 155/ 105
20 front squats
10 slam balls
20 wall balls
30 dubs
Score is total reps in each section
After Party
Metcon (No Measure)
Spent 5 minutes practicing handstand hold without wall