Gift Donations due to Jody this weekend- please help brighten someones holiday!

December 5, 2017

CrossFit MontCo - CrossFit


Weightlifting

Back Squat with Banded Kb (4*8@60% total with KB weight)


https://www.youtube.com/watch?v=XW1fdUEZmas

Metcon

CrossFit Games Open 16.3 (AMRAP - Reps)


AMRAP 7 minutes
10 power snatches
3 bar muscle-ups

Men use 75 lb.
Women use 55 lb.

CrossFit Games Open 16.3 Scaled (AMRAP - Reps)


AMRAP 7 Minutes
10 power snatches
5 jumping chest-to-bar pull-ups

Men use 45 lb.
Women use 35 lb.

CrossFit Games Open 16.3 Masters 55+ (AMRAP - Reps)


AMRAP 7 Minutes
10 power snatches
5 chest-to-bar pull-ups

Men use 65 lb.
Women use 45 lb.

Accessory Work

Metcon (No Measure)


Superset- FOR QUALITY

3*20 empty barbell seated strict press
3*8 box jumps (HIGHER)
Gift Donations due to Jody this weekend- please help brighten someones holiday!  


CrossFit MontCo – CrossFit

Weightlifting

Back Squat with Banded Kb (4*8@60% total with KB weight)

https://www.youtube.com/watch?v=XW1fdUEZmas

Metcon

CrossFit Games Open 16.3 (AMRAP – Reps)

AMRAP 7 minutes

10 power snatches

3 bar muscle-ups

Men use 75 lb.

Women use 55 lb.

CrossFit Games Open 16.3 Scaled (AMRAP – Reps)

AMRAP 7 Minutes

10 power snatches

5 jumping chest-to-bar pull-ups

Men use 45 lb.

Women use 35 lb.

CrossFit Games Open 16.3 Masters 55+ (AMRAP – Reps)

AMRAP 7 Minutes

10 power snatches

5 chest-to-bar pull-ups

Men use 65 lb.

Women use 45 lb.

Accessory Work

Metcon (No Measure)

Superset- FOR QUALITY

3*20 empty barbell seated strict press

3*8 box jumps (HIGHER)