Whenever you find yourself on the side of the majority, it is time to pause and reflect.

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



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.


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

Categories: WOD