CrossFit MontCo – CrossFit
Warm Up
Deadlift Warm Up (No Measure)
2 Rounds
10 spidermans
1 min each leg couch stretch
1 min each leg wall hamstring stretch
10 push ups
Deadlift Prep –
https://www.youtube.com/watch?v=HomJymq0VZE
http://www.mobilitywod.com/2010/12/episode-105-deadlift-prep/
Weightlifting
Deadlift (Emotm- odds 3 reps at 80%)
Toes-To-Bar (Rx-6 Rx+-9 (evens))
Work progressions, movement comes from shoulders and core.
Metcon
But your the Warden! (Time)
Wod for time (7 min cap)
21-thrusters 115/80(135/95)
15-chest 2 bar pull ups(7 bar mu)
9- squat cleans (squat snatches)
Scaled-
Kb thrusters (heavier if possible)
Seated Pull ups/Ring Rows
High hang squat cleans – work positions
100 Sit ups for time (Time)
100 sit ups for time
STRAIGHT LEG- to help with deads.