CrossFit MontCo – CrossFit
Strength
Paused Back Squat (2 reps EMOTM for 5 min @ 88%)
3 sec pause in bottom squat
10 min EMOTM
first 5 min – 2 reps
last 5 min – 1 rep
Paused Back Squat (1 rep EMOTM for 5 min @ 88%)
3 sec pause in bottom squat
Metcon
CrossFit Games Open 16.1 (AMRAP – Reps)
20 Minute AMRAP
25 Ft OH Walking Lunge 95#/65#
8 Bar Facing Burpees
25 Ft OH Walking Lunge
8 C2B Pull-Ups
*Jump over the bar after each burpee
*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep
Can scale with front rack lunges and jumping pull-ups.
After Party
Handstand Push-up Practice (No Measure)
Spent 5 minutes practicing handstand push-ups.