Month: April 2015

CrossFit Montgomery – CF L2 & L3

Warm-up

– 400m Run

– 10 Plank Lunges

– 5 Plank Samsons

– 1:00 Piriformis (each leg)

Band Pulls

– 10 Front

– 10 Overhead

– 10 Behind

– 10 Pass Throughs

– 10 Presses

3x: Warmup #1 (No Measure)

– 5 Pullups

– 10 Pushups

– 15 Air Squats

Level Two

L2 A: Front Squat (1/1/1/1/1 w/ 2:00 Rest)

Metcon (Time)

Five Rounds For Time:

– 5 Box Jumps w/ Step Down

– 10 Goblet Squat (24kg/16kg)

– 200m Run

Level Three

L3 A: Thruster (1RM in 12:00)

L3 B: Metcon (Time)

Five Rounds For Time:

– 5 Double KB Thrusters (20kg/12kg)

– 5 High Box Jumps

– 200m Run

CrossFit Montgomery – CF L2 & L3

Warm-up

Band Pulls

– 10 Front

– 10 Overhead

– 10 Back

– 10 Presses

Two Rounds:

– 10 Pushups

– 10 Situps

– 10 Squats

– 10 Squat Thrusts

Level Two

L2 A: Shoulder Press (3/3/2/2/1/1/1 w/ 3:00 Rest)

Level Three

L3 A: Shoulder Press (3/3/3 w/ 2:00 Rest)

L3 B: Push Press (2/2/2 w/ 2:00 Rest)

L3 C: Push Jerk (1/1/1 w/ 2:00 Rest)

Finisher

Boneyard Baseline (Time)

For Time:

– 50 Air Squats

– 400m Run

– 40 Situps

– 400m Run

– 30 Pushups

– 400m Run

– 20 Pullups

– 400m Run

– 10 Burpees

CrossFit Montgomery – CF L2 & L3

Warm-up

– 400m Run

– 10 Plank Lunges

– 5 Plank Samsons

– 3 Plank Squats

Back Squat Warmup

– 5 Reps w/ Barbell

– 4 Reps w/ Barbell and one plate

– 3 Reps w/ Barbell and two plates

Level Two

L2 A: Back Squat (5/5/5/5/5 w/ 2:00 Rest)

L2 B: Metcon (Weight)

EMOM – 8:00

– 1 Deadlift
Note: Don’t add more than 10# each minute

L2 C: Metcon (Time)

Ladder

– 10 Russian KB Swing (24kg/16kg)

– 1 to 10 Burpees

Level Three

L3 A: Back Squat (5/3/1+ w/ 67/76/85%)

L3 B: Metcon (Weight)

EMOM – 8:00

– 1 Deadlift
Note: Don’t add more than 10# each minute

L3 C: Metcon (Time)

Ladder

– 10 OH KB Swing (24kg/16kg)

– 1 to 10 Burpees

Level Four

L4 A: Metcon (Weight)

EMOM – 12:00

– 2 Box Squats @ 70 to 75%

L4 B: Metcon (Weight)

EMOM – 8:00

– 1 Deadlift @ 80%

L4 C: Metcon (Time)

Ladder

– 10 Russian KB Swing (32kg/24kg)

– 1 to 10 Burpees