2020-08-07

2020-08-07

CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting if your back is tired from yesterday’s deadlifts, consider going a little lighter than usual on the squats and focusing on good form, and speed out of the bottom. 18 minutes to complete, including back squat warm-up sets Back Squat (5/5/5/5/5) Metcon Metcon (5 Rounds for […]

2020-08-06

2020-08-06

CrossFit Montgomery – CF View Public Whiteboard Warm-up Metcon Metcon (Time) For time: 1000m run 10 deadlifts (185/140; 225/160) 10 strict pull-ups Rx+ wear a weight vest during strict pull-ups only 800m run 8 deadlifts (225/160; 255/180) 8 strict pull-ups Rx+ wear a weight vest during strict pull-ups only 600m run 6 deadlifts (255/180; 285/200) […]

2020-08-05

2020-08-05

CrossFit Montgomery – CF View Public Whiteboard Warm-up Metcon Metcon (Time) For time: 1000m row 30 russian twist (total) (25#/15# plates) 30 push ups 30 air squats 20 russian twist (total) (25#/15# plates) 20 push ups 20 air squats 10 russian twist (total) (25#/15# plates) 10 push ups 10 air squats 800m run Rx+ – […]

2020-08-04

2020-08-04

CrossFit Montgomery – CF View Public Whiteboard Warm-up Metcon Metcon (AMRAP – Reps) 12:00 AMRAP 3 HSPU 3 Thrusters (95/65) 6 HSPU 6 Thrusters (95/65) . . . increasing reps by 3 for 12:00. Score is total reps. Weightlifting Shoulder Press (10/8//6/4/2)

2020-08-03

2020-08-03

CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting 20ish mins to test your one rep for power or squat clean, or both. Power Clean (1 REP DAY ) Squat Clean (1 REP DAY) Finisher Metcon (Time) For time 21-15-9 Wall balls (20/14) Burpees Rx+ – add 30 double unders after each round of burpees

2020-07-31

2020-07-31

CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting Clean Grip Deadlift (2/2/2/2/2) Clean grip deadlift with pronated grip and performed as you would a first pull on a clean.prepping for 1 rep clean on Monday. Metcon Metcon (Time) For time: Complete the following in any order/combination. All that matters is the number of reps […]

2020-07-30

2020-07-30

CrossFit Montgomery – CF View Public Whiteboard Warm-up Metcon 5:00 rest between A and B A: Metcon (AMRAP – Rounds and Reps) 10:00 AMRAP *200m run 7 box jump overs (24/20) 7 push-ups *50m for 1 rep B: 1-Mile Run (Time) Max Effort 1-Mile Run

2020-07-29

2020-07-29

CrossFit Montgomery – CF View Public Whiteboard Warm-up Metcon A: Metcon (Time) 10-1 Hang Snatch (75/55; 115/85) 1-10 barbell burpees Skill 15:00 handstand progressions

2020-07-28

2020-07-28

CrossFit Montgomery – CF View Public Whiteboard Warm-up Metcon Metcon (Time) For time, 35:00 time cap *220 overhead lunges (total) (50/35# DB) Every time you break complete the following: 100m run 15 hollow rocks Scale options: Lower weight or no weight. Athletes may bring weight down to shoulders to switch hands, but no resting in […]

2020-07-27

2020-07-27

CrossFit Montgomery – CF View Public Whiteboard Warm-up Primer 3 Position Pause Power Clean (3-5 times as the end of your warmup ) pause below knee, above knee (hang) and high hang. complete the clean from the high hang position Weightlifting Power Clean 1.1 (2/2/2/2/2) 1 rep 10 second pause 1 rep Metcon Metcon (AMRAP […]