CrossFit MontCo – CrossFit
Warm-up
Burgener Warm Up For The Clean (No Measure)
Down and ups x3
Down and up with high elbows x3
Muscle Clean x3
Clean lands x3
Clean drops x3
https://www.youtube.com/watch?v=rReO1Lt4u3M
Weightlifting
Clean Pull w/ 3 Position Pause + Power Position Clean (5 x 1 @ 92%)
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
Broken Fram (Time)
For time with 10 min cap
7 pull ups rest 10 sec
7 pull ups rest 10 sec
7 pull ups rest 10 sec
11 thrusters rest 10 sec 95/65
10 thrusters rest 10 sec
5 pull ups rest 10 sec
5 pull ups rest 10 sec
5 pull ups rest 10 sec
8 thrusters rest 10 sec
7 thrusters rest 10 sec
Rd of 9’s go for unbroken but the rd of 9 is up to them
Metcon
Deadlifts and chill (AMRAP – Rounds and Reps)
5 min AMRAP
15 deadlits 225/ 125
15 burpees over bar