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