Month: July 2015

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 (AMRAP – Reps)

20 Rounds

– :30 Double Unders

– :30 Situps

– :30 Rest
Lowest Round of Reps (Double Unders + Situps)

CrossFit Montgomery – CF L2 & L3

Warm-up

1 to 5 Reps:

– Band Pull Front

– Band Pull Overhead

– Band Pull Behind

– Pass Through

– Pushup

– Ring Row

2x: 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: Shoulder Press (3/3/3/3/3 w/ 2:00 Rest)

L2 B: Metcon (Time)

Seven Rounds For Time

– 7 Power Cleans (95#/65#)

– 7 Ring Rows

Level Three

L3 A: Push Press (3/3/3/3/3 @ 12X1 w/ 2:00 Rest)

L3 B: Metcon (Time)

Seven Rounds For Time:

– 7 Snatches (95#/65#)

– 7 Pullups
RxPlus

– Squat Snatches

– C2B Pullups

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: Back Squat (5/4/3/2/1 w/ 2:00 Rest)

L2 B: Weighted Ring Dip (3/3/3/3/3 w/ 2:00 Rest)

Level Three

L3 A: Front Squat (1RM – 15:00)

L3 B: Weighted Ring Dip (3RM – 12:00)

Finisher

Cutoff: 8:30 (12 burpees a minute pace)

Scale: 100 Squat Thrusts

C: 100 Burpees (Time)

For Time:

– 100 Burpees

CrossFit Montgomery – CF L2 & L3

Warm-up

Three Rounds

– 150m Row

– 5 Band Pulls Front

– 5 Band Pulls Overhead

– 5 Band Pulls Behind

– 5 Band Pass Throughs

– 5 Band Presses

– 5 Lunges

2: Warmup #1 (No Measure)

– 5 Pullups

– 10 Pushups

– 15 Air Squats

Mobility

Hip Mobility – 6:00

– Banded Hip Flexor Stretch (1:00 Each)

– 90/90 Hip Stretch (2:00 Each)

WOD

Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*

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 (3/3/3/3/3 w/ 2:00 Rest)

L2 B: Metcon (AMRAP – Rounds and Reps)

Ladder – 8:00

– Deadlift (135#/85#)

– Burpee

Level Three

L3 A: Back Squat (3/3/3+ @ 63%/72%/81%)

Rest: 2:00

L3 B: Metcon (AMRAP – Rounds and Reps)

Ladder – 8:00

– Power Clean (135#/85#)

– Barbell Burpee

Level Four

L4 A: Metcon (Weight)

EMOM x 12

– 2 Banded Box Squats @ 60% 1RM

L4 B: Metcon (AMRAP – Rounds and Reps)

Ladder – 8:00

– Squat Clean (135#/85#)

– Barbell Burpee