Month: June 2015

CrossFit Montgomery – CF L2 & L3

Warm-up

– 400m Run

PVC Pipe Warmup

– 10 Pass Throughs

– 10 Twists

– 10 Good Mornings

– 10 Pole Stretches

2x: Warmup #3 (No Measure)

– 10 Overhead Squats

– 10 Burpees

Level Two

L2 A: Metcon (AMRAP – Rounds)

E3MOM x 10

– 60 Single Unders

– 20 Russian KB Swings (24kg/16kg)

– 10 HR Pushups

Level Three

L3 A: Metcon (AMRAP – Rounds)

E3MOM x 10

– 30 Double Unders

– 15 OH KB Swings (32kg/20kg)

– 10 Ring Dips

CrossFit Montgomery – CF L2 & L3

Warm-up

– 200m Run

– 5 Plank Lunges (each)

– 5 Plank Samsons (each)

– Piriformis Stretch(1:00 each leg)

2x: Warmup #1 (No Measure)

– 5 Pullups

– 10 Pushups

– 15 Air Squats

Level Two

L2 A: Metcon (AMRAP – Rounds)

EMOM – 20:00

– Odd: 3 Strict Pullups

– Even: 15 Wall Balls (14#/10# @10’/9′)

Level Three

L3 A: Metcon (AMRAP – Rounds)

EMOM – 20:00

– Odd: 15 Wall Balls (20#/14# @10’/9′)

– Even: 3 Strict C2B Pullups

CrossFit Montgomery – CF L2 & L3

Warm-up

Two rounds:

– 250m Rower

– 4 Inch Worms

– 8 Burpees

– 12 Russian KB Swings

– :30 RKC Plank

Level Two

L2 A: Deadlift (5/4/3/2/1 w/ 2:00 Rest)

L2 B: Metcon (Time)

Five Rounds w/ 1:00 Rest

– 5 Deadlifts (155#/105#)

– 10 Box Jumps (20″/16″)

– 200m Run

Level Three

L3 A: Deadlift (2/2/2/2/2 TnG Deadlifts)

L3 B: Metcon (Time)

Five Rounds w/ 1:00 Rest

– 5 Ground to Overhead (135#/85#)

– 10 Box Jumps (24″/20″)

– 200m Run

CrossFit Montgomery – CF L2 & L3

Warm-up

Three Rounds

– 250m Row

– 5 Inch Worms

Olympic Lifting Warmup (Snatch)

– 5 Down Ups

– 5 Shrugs

– 5 High Elbows

– 5 Muscle Snatches

– 5 Overhead Squats

– 5 Snatch Balances

– 5 Full Snatches

Skill

Power Snatch – 10:00

Level Two

L2 A: Metcon (AMRAP – Rounds and Reps)

AMRAP – 10:00

– 50 Singles

– 5 Deadlifts (155#/105#)

Level Three

L3 A: CrossFit Games Open 14.1 (AMRAP – Reps)

10-Minute AMRAP of:

30 Double-Unders

15 Power Snatches, 75# / 55#

CrossFit Montgomery – CF L2 & L3

Warm-up

Three Rounds

– 200m Run

– 5 HR Pushups

– 5 Plank Lunges (each)

– 5 Lunges (each)

Level Two

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

L2 B: Deadlift (EMOM x 8)

Same weight all sets

Level Three

L3 A: Back Squat (5/5/5+ @ 60%/67%/76%)

Rest: 2:00

L3 B: Deadlift (EMOM x 8)

Increase in weight each set.

Level Four

L4 A: Metcon (Weight)

EMOM x 12

– 2 Banded Box Squats @ 55% 1RM

L4 B: Deadlift (EMOM x 8)

Increase weight each round.

Test

C: 1,000m Run (Time)

For Time:

– 1k Run

CrossFit Montgomery – CF L2 & L3

Warm-up

Two Rounds

– 50 Singles

– 25m High Kicks

– 50 Singles

– 25m Fanny Kickers

– 50 Singles

– 25m Side to Side Lunge

WOD

Metcon (Distance)

30 Rounds

– :30 Run

– :30 Rest

CrossFit Montgomery – CF L2 & L3

Warm-up

1 to 5 Reps:

– Inch Worm

– Burpee Broad Jump

– Pushup

– Ring Row

2x: Warmup #2 (No Measure)

– 5 Lunges (each)

– 10 Situps

– 15 Kettlebell Swings

WOD

A: Metcon (AMRAP – Rounds)

EMOM – 14:00

– Odd: 12 Burpees

– Even: 10 Pullups

B: Metcon (AMRAP – Rounds and Reps)

9:00 Ladder w/ Patner

– Russian KB Swing (32kg/24kg)

*P1 does one KB Swing, P2 does one KB Swing, P1 does two KB Swings, P2 does two KB Swings…

CrossFit Montgomery – CF L2 & L3

Warm-up

Two rounds:

– 200m Run

– 5 Lunges (each)

– 5 Plank Lunges (each)

– 5 Plank Samsons (each)

– 5 High Box Jumps

– :30 RKC Plank

90/90/90 Hip Stretch

– 2:00 each hip

Level Two

L2 A: Front Squat (5/4/3/2/1 w/ 2:00 Rest)

L2 B: Weighted Pull-ups (3/3/3/3/3 w/ 2:00 Rest)

L2 C: Metcon (Time)

For Time:

– 100 Split Squats (total)

Level Three

L3 A: Back Squat (1RM – 15:00)

L3 B: Weighted Pull-ups (3RM – 12:00)

L3 C: 100 Wall Balls for Time (Time)

CrossFit Montgomery – CF L2 & L3

Warm-up

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

Skill

12:00

– Shankle’s (2 to 3 Hang Shrugs + 1 Hang Clean)

– Hang Squat Cleans

WOD

Metcon (Time)

21-15-9 Reps For Time

– Power Clean (135#/95#)

– Push Press (135#/95#)

– 400m Run
Scaled:

– 95#/65#

CrossFit Montgomery – CF L2 & L3

Warm-up

Three Rounds

– 200m Run

– 5 HR Pushups

– 5 Plank Lunges (each)

– 5 Lunges (each)

Level Two

L2 A: Metcon (Weight)

Four Rounds w/ 2:00 Rest

– 8 Split Squats @ 30X1 (each)

– 400m Run

L2 B: Metcon (Weight)

Four Rounds w/ 1:30 Rest

– 6 Single KB Row (each)

– 12 Knee Raises

L2 C: Metcon (AMRAP – Reps)

Five Rounds

– :30 Hollow Hold

– :30 HR Pushups

Level Three

L3 A: Metcon (Weight)

Four Rounds w/ 2:00 Rest

– 8 Split Squats @ 30X1 (each)

– 400m Run

Level Four

L3 B: Metcon (Weight)

Four Rounds w/ 1:30 Rest

– 6 Double KB Row (each)

– 6 Strict Toes to Bar

L3 C: Metcon (AMRAP – Reps)

Five Rounds

– :30 Hollow Rocks

– :30 HR Pushups

L4 A: Metcon (Weight)

Four Rounds w/ 2:00 Rest

– 8 Split Squats @ 30X1 (each)

– 400m Run

L4 B: Metcon (AMRAP – Reps)

Four Rounds w/ 1:30 Rest

– 6 Pendlay Rows

– 6 Strict Toes to Bar

L4 C: Metcon (AMRAP – Reps)

Five Rounds:

– :30 Weighted Plank Hold (45#/25#)

– :30 HR Pushups