CrossFit Montgomery – CF L2 & L3
Warm-up
– 250m Rower
– 10 Plank Lunges
– 10 Lunges
– 1:00 Piriformis Stretch (each leg)
PVC Pipe Warmup
– 10 Pass Throughs
– 10 Twists
– 10 Good Mornings
– 10 Pole Stretches
– 10 Overhead Squats
L2: Olympic Warmup (Clean) (No Measure)
– 5 Down and Up
– 5 Shrugs
– 5 High Elbows
– 5 Muscle Cleans
– 5 Front Squats
– 5 Squat Drops
– 5 Full Cleans
Note: Use empty barbell
L3: Olympic Warmup (Snatch) (No Measure)
– 5 Down and Ups
– 5 Shrugs
– 5 High Elbows
– 5 Muscle Snatches
– 5 Overhead Squats
– 5 Snatch Balance
– 5 Squat Snatches
Note: Use empty barbell
Level Two
L2 A: Back Squat (3/3/3/3/3)
L2 B: Metcon (Weight)
EMOM – 8:00
– 1 Power Clean
Level Three
L3 A: Overhead Squat (3/3/3/3/3 w/ 2:00 Rest)
L3 B: Metcon (Weight)
EMOM – 8:00
– 1 Power Snatch
Level Four
L4 A: Metcon (Weight)
EMOM – 12:00
– 2 Box Squats @ 75 to 80%
L4 B: Metcon (Weight)
EMOM – 8:00
– 1 Pause Snatch
Note: Pause just below the knee cap for 2 seconds
Finisher
Metcon (Time)
For Time:
– 400m Row
– 2:00 Rest
– 300m Row
– 2:00 Rest
– 200m Row