CrossFit Montgomery – CF L2 & L3
Warm-up
– 2:00 Rower
PVC Pipe Warmup
– 10 Pass Throughs
– 10 Twists
– 10 Good Mornings
– 10 Pole Stretches
– 10 Overhead Squats
1 to 3 Reps
– Wall Walk
– :30 RKC Plank Hold
2x: 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
One time with PVC. One time with barbell.
Level Two
L2 A: Deadlift (5/5/5/5/5 w/ 2:00 Rest)
L2 B: Metcon (AMRAP – Rounds and Reps)
Ladder – 8:00
– Step-ups (each)
– Pushup
Level Three
L3 A: Metcon (Weight)
EMOM x 10
– 1.1.1 Power Clean
Score: For the weight to count you must complete at least 5 rounds at or above that weight.
L3 B: Metcon (AMRAP – Rounds and Reps)
Ladder – 8:00
– Box Jumps /w step down (24″/20″)
– Double KB Press/Push Press (20kg/12kg)
RxPlus:
– Double KB Press (24kg/16kg)
Level Four
L4 A: Metcon (Weight)
EMOM x 10
– 1.1.1 Three Positions Clean
Note: First clean mid-thight.Second clean above the knee. Third clean below the knee. One of each every round.
Score: For the weight to count you must complete at least 5 rounds at or above that weight.
L4 B: Metcon (AMRAP – Rounds and Reps)
Ladder – 8:00
– Box Jumps w/ Step Down (30″/24″)
– Handstand Pushups