It’s not about the goal. It’s growing to become person that can accomplish that goal.

June 18, 2017

CrossFit MontCo - CrossFit


Warm Up

Metcon (No Measure)


2 Rounds-
:30 each movement

Med Ball Cleans
Lt. Dumbell Press
PVC Good Mornings

Basic Clean Warm Up (No Measure)


Coach Led Barbell Warm Up-

5 clean pulls- no arm bend
5 high pulls with bent elbows
5 high hang cleans
5 hang cleans
5 full power cleans w/ pause at knee

Strength

Power Clean (Pause at knee) (1 rep EMOTM for 7 minutes @ 94%)


https://www.youtube.com/watch?v=rj2j5OcpdnI

work on pulling under not wide feet

Metcon

Unshakeable (AMRAP - Rounds and Reps)


12 min AMRAP

5 hang power Clean 115/80
5 front squats
5 shoulder to overhead
5 toes 2 bar

After Party

Metcon (No Measure)


4 rounds of

1 minute hang from bar active position

*if can't hold for 1 minute, then 4 rounds of max time hang
It’s not about the goal. It’s growing to become person that can accomplish that goal.  


CrossFit MontCo – CrossFit

Warm Up

Metcon (No Measure)

2 Rounds-

:30 each movement

Med Ball Cleans

Lt. Dumbell Press

PVC Good Mornings

Basic Clean Warm Up (No Measure)

Coach Led Barbell Warm Up-

5 clean pulls- no arm bend

5 high pulls with bent elbows

5 high hang cleans

5 hang cleans

5 full power cleans w/ pause at knee

Strength

Power Clean (Pause at knee) (1 rep EMOTM for 7 minutes @ 94%)

https://www.youtube.com/watch?v=rj2j5OcpdnI

work on pulling under not wide feet

Metcon

Unshakeable (AMRAP – Rounds and Reps)

12 min AMRAP

5 hang power Clean 115/80

5 front squats

5 shoulder to overhead

5 toes 2 bar

After Party

Metcon (No Measure)

4 rounds of

1 minute hang from bar active position

*if can’t hold for 1 minute, then 4 rounds of max time hang