Day: August 30, 2015

CrossFit Montgomery – CF L2 & L3

Warm-up

Two Rounds

– 200m Run

– 25m High Kicks

– 25m Lunge with Instep Stretch

– 25m Side to Side Lunge

– 25m Squat Crawl (from bottom of squat crawl forward into plank, crawl forward into bottom of squat, repeat)

Level Two

L2 A: Front Squat (5 x 3)

L2 B: Metcon (AMRAP – Rounds and Reps)

EMOM Ladder – 10:00

– Goblet Lunges (20kg/12kg)

– Ring Row
Note: Lunges each leg

Level Three

L3 A: Metcon (Weight)

Five Rounds w/ 2:00 Rest

– 2.2.2 Front Squat
Note: 15 seconds between sets of two reps.

L3 B: Metcon (AMRAP – Rounds and Reps)

EMOM Ladder – 10:00

– Pullup

– Thruster (95#/65#)
RxPlus:

– Thruster (115#/75#)

CrossFit Montgomery – CF L2 & L3

Warm-up

– 1:00 Rower

PVC Pipe Warmup

– 10 Pass Throughs

– 10 Twists

– 10 Good Mornings

– 10 Pole Stretches

– 10 Overhead Squats

2x: Warmup #2 (No Measure)

– 5 Lunges (each)

– 10 Situps

– 15 Kettlebell Swings

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

Level Two

A: Clean Grip Deadlift (5 x 3)

Clean grip deadlift with pronated grip and performed as you would a first pull on a clean.

L2 B: Metcon (AMRAP – Rounds)

EMOM x 10

– 10 Russian KB Swings (24kg/16kg)

Level Three

L3 A: Power Clean (1RM – 15:00)

L3 B: Metcon (Weight)

EMOM x 10

– 1.1.1 Clean Grip Deadlift w/ 120% of A

Level Four

L4 A: Hang Power Clean (1RM – 15:00)

L4 B: Metcon (Weight)

EMOM x 10

– 1.1.1 Shrug Pull w/ 120% of A

Finisher

Tabata Rower (Calories) (Calories)

Eight Rounds

– :20 Rower

– :10 Rest