Month: April 2015

CrossFit Montgomery – CF L2 & L3

Warm-up

– 200m Run

PVC Pipe Warmup

– 10 Pass Throughs

– 10 Twists

– 10 Good Mornings

– 10 Pole Stretches

– 10 Overhead Squats

Mobility

Foam Roll – 10:00

– Upper Back

– Lats

– Glutes

– IT Band

– Quads

WOD

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

CrossFit Montgomery – CF L2 & L3

Warm-up

Three Rounds

– 200m Run

– 5 Plank Lunges

– 5 Burpee Broad Jumps

– :20 RKC Plank

Back Squat Warmup

– 5 Back squats with barbell

– 4 Back squats with barbell and a plate

– 3 Back squats with barbell and two plates

Weightlifting

A: Back Squat (1RM – 15:00)

B: Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

CrossFit Montgomery – CF L2 & L3

Warm-up

WOD

Metcon (3 Rounds for time)

Three Rounds w/ 3:00 Rest

– 1k Run

Finisher

Metcon (No Measure)

Four Rounds

– :45 Left Plank

– :45 Right Plank

– :45 Plank

– :15 Rest

CrossFit Montgomery – CF L2 & L3

Warm-up

– 2:00 Rower

2x: Warmup #2 (No Measure)

– 5 Lunges (each)

– 10 Situps

– 15 Kettlebell Swings

Level Two

L2 A: Metcon (Weight)

EMOM x 10

– 1.1.1 Power Clean

Level Three

L3 A: Metcon (Weight)

EMOM x 10

– 1.1.1 Snatch Grip Deadlift

Finisher

Metcon (AMRAP – Rounds)

EMOM x 16

– Odd: 25 Double Unders

– Even: 15 OH KB Swings (24kg/16kg)
Scale:

– 50 Single Unders

– 15 Russian KB Swings (24kg/16kg)

CrossFit Montgomery – CF L2 & L3

Warm-up

– 1:00 Jump Rope

– 200m Run

– 25m Lunge

– 25m High Kick

– 25m Inch Worm

– 25m Bear Crawl

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 a barbell

Level Two

L2 A: Deadlift (1/1/1/1/1 w/ 2:00 Rest)

L2 B: Metcon (Time)

Five Rounds For Time w/ 400m Finish:

– 5 Lunges (each)

– 10 Pushups

– 15 Situps

Level Three

L3 A: Squat Clean (1RM – 15:00)

L3 B: Metcon (Time)

Five Rounds For Time w/ 400m Finish:

– 5 Hang Squat Clean

– 5 Front Squat

– 5 Push Press

CrossFit Montgomery – CF L2 & L3

Warm-up

– 400m Run

– 25m Inch Worm

– 25m High Kicks

– 25m Bear Crawl

– 25m Burpee Broad Jump

Mobility

Foam Roller – 10:00

– Legs

– Upper back

WOD

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

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

CrossFit Montgomery – CF L2 & L3

Warm-up

– 200m Run

PVC Pipe Warmup

– 10 Pass Throughs

– 10 Twists

– 10 Good Mornings

– 10 Pole Stretches

– 10 Overhead Squats

– 200m Run

Tabata Cindy

– 8 x :20 work/:10 rest

Note: complete as many rounds as you can, working for 20 seconds, resting for 10 seconds.

Level Two

L2 A: Metcon (AMRAP – Rounds)

EMOM x 30

– Odd: 6 Ring Rows & 8 Pushups

– Even: 8 Situps & 10 Air Squats

Level Three

L3: Metcon (AMRAP – Rounds)

EMOM x 30

– Odd: 5 Pullups & 10 Pushups

– Even: 10 Situps & 15 Air Squats

CrossFit Montgomery – CF L2 & L3

Warm-up

– 1:00 Rower

2x: Warmup #2 (No Measure)

– 5 Lunges (each)

– 10 Situps

– 15 Kettlebell Swings

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

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

Level Two

L2 A: Metcon (Weight)

EMOM – 10:00

– 1.1.1 Hang Power Clean

L2 B: Metcon (Weight)

EMOM – 8:00

– 3 TnG Deadlifts

Level Three

L3 A: Metcon (Weight)

EMOM – 10:00

– 1.1.1 Hang Power Snatch

L3 B: Metcon (Weight)

EMOM – 8:00

– 1.1.1 TnG Hand Power Clean

Finisher

Metcon (Weight)

Five Rounds For Time:

– 3 Turkish Getups (right)

– 3 Turkish Getups (left)
RxPlus:

– 4 Turkish Getups (each)

CrossFit Montgomery – CF L2 & L3