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 (7×1 @ 88%)
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 (Time)
For time
Time.domain Karen
Every :45 Do as many wb as possible
rest:15
Cap 14mim
STOP AT 150 WB.
After Party
400m Run (Time)
Max Effort 400m Run