2020-10-06

CrossFit Montgomery – CF

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Warm-up

Weightlifting

Back Squat, Wave Sets #3 (6/4/2 three times)

0:00 – 2: 00 6 @ 60%

2:00 – 4:00 4 @ 65%

4:00 – 6:00 2 @ 70%

6:00 – 8:00 6 @ 65%

8:00 – 10:00 4 @ 75%

10:00 – 12:00 2 @ 80%

12:00 – 14:00 6 @ 75%

14:00 – 16:00 4 @ 80%

16:00 – 18:00 2 @ 85%

Aerobic Conditioner

let’s learn about pacing

can do the following workout on bike, row, or running

Metcon (AMRAP – Reps)

12:00 EMOM divided into :40/:20

:40 easy/:20 hard
you should aim to go the same distance during the 20 second of hard intensity as the 40 seconds of easy intensity.

how to score:

if during the 20 seconds you meet or exceed the distance you gained in the 40 second, you will give yourself 1 rep. If you do not, put a zero in for reps.

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