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 x 1 @83%)
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
Last week was 80%
Focus on each position and the weight transfer.
Metcon
Tomorrow i will waddle like a penguin (AMRAP – Rounds and Reps)
20 min AMRAP
50 total jumping lunges (l/r=2)
50 dubs
50 total jumping lunges
50 air squats
After Party
Metcon (No Measure)
3 sets of 20 KB curls
3 sets of 20 banded glute bridges