Work That Snatch!

CrossFit MontCo – CrossFit

Warm Up

OHS warm up (No Measure)

2 rounds

10 dislocates/ pass-throughs

10 OHS with PVC pipe

10 pushups

1 minute bottom squat holds

10 wall extensions

Wall Extensions –

OHS prep –


Snatch Balance (10×3 @ 75%)


Dead, Hang, Jerk (Time)


For time-(8min)


Toes 2 bar

Deadlift 95/65(135/95)

Hang clean


if they RX+ and don’t finish in the cap it doesn’t count as RX+

Metcon (2 Rounds for time)

50 dubs+250 m+50 dubs


You should be seeing the differences between rowing for cals and rowing for meters

After Party

Group Plank!

Ap- max plank hold once someone drops they start doing…

Categories: WOD

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