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 (9×1 86%)
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 (AMRAP – Rounds and Reps)
12 min amrap
10 hr push ups (10 hspu)
10 pull ups (c2b)
10 hang cleans 135/95
Rest 2 mins; change weight
3 min max Shoulder 2 Overhead (AMRAP – Reps)
Press-Push Jerk or Split Jerk
Rx 95/65