Month: December 2015

CrossFit Montgomery – CF L2 & L3

Warm-up

2x: Warmup #2 (No Measure)

– 5 Lunges (each)

– 10 Situps

– 15 Kettlebell Swings

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

Skill

10:00

– Snatch

Test

CrossFit Games Open 15.5 (Time)

For Time:

27 Calorie Row

27 Thrusters, 95# / 65#

21 Calorie Row

21 Thrusters, 95# / 65#

15 Calorie Row

15 Thrusters, 95# / 65#

9 Calorie Row

9 Thrusters, 95# / 65#

CrossFit Montgomery – CF L2 & L3

Warm-up

Three Rounds

– 60 Seconds Row

– 6 Pushups

– 6 Lunges (each)

– 6 Situps

– 6 Air Squats

– 6 Ring Rows

3x: Warmup #2 (No Measure)

– 5 Lunges (each)

– 10 Situps

– 15 Kettlebell Swings

A: Zombie Squat (12-12-12-12 w/ 1:30 Rest)

Note: Barbell is in the front rack. Arms are held out straight in front of you. Like a zombie. Also known as Frankenstein squats or mummy squats.

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP – 6:00

– 6 Ring Dips

– 6 Strict Ring Rows
AMRAP – 6:00

– Max Muscle Ups

Weightlifting

C: Metcon (Weight)

EMOM – 6:00

– 3 TnG Deadlifts

CrossFit Montgomery – CF L2 & L3

Warm-up

– 1:00 Jump Rope

– 1:00 Double Unders

2x: Warmup #2 (No Measure)

– 5 Lunges (each)

– 10 Situps

– 15 Kettlebell Swings

Metcon

Metcon (3 Rounds for time)

Three Rounds w/ 4:00 Rest

– 500m Row

– 15 Burpees

– 15 Pullups

– 15 Clean and Jerk (135#/85#)

– 75 Double Unders
Note: Each round should be faster than the previous.

– Round 1: 80% effort

– Round 2: 90% effort

– Round 3: 100% effort

CrossFit Montgomery – CF L2 & L3

Warm-up

– 2:00 Row

– 10 Plank Lunges

– 10 Plank Samsons

Band Pulls

– 10 Front

– 10 Overhead

– 10 Behind

– 10 Pass Throughs

– 10 Presses

2x: Warmup #1 (No Measure)

– 5 Pullups

– 10 Pushups

– 15 Air Squats

WOD

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

CrossFit Montgomery – CF L2 & L3

Warm-up

– 2:00 Row

– 1:00 Jump Rope

Back Squat Warmup

Weightlifting

A: Front Squat (5/5/5/5)

B: Shoulder Press (Three Rounds of 4 to 6 Reps )

Metcon

C: Metcon (Time)

12-9-6 Reps For Time:

– Push press (Max Weight From Part B)

– Goblet squat (24kg/16kg)

Finisher

D: Metcon (No Measure)

Three Rounds

– 1:00 Right Plank

– 1:00 Left Plank

– :45 Rest

CrossFit Montgomery – CF L2 & L3

Warm-up

– 2:00 Row

– 1:00 Jump Rope

Olympic Lifting Warmup (Snatch)

– 5 Down and Up

– 5 Shrugs

– 5 High Elbows

– 5 Muscle Snatch

– 5 Behind Neck Presses

– 5 Overhead Squats

– 5 Snatch Balances

Weightlifting

A: Metcon (Weight)

Every 30 Seconds for 10:00

– 1 Snatch w/ 65% of 1RM Snatch

Metcon

B: Metcon (Time)

For Time:

– 30 Burpee Pullups

C: Metcon (Time)

Eight Rounds For Time:

– 8 Air Squats

– 6 Pushups

– 8 Box Jumps w/ Step Down (24″/20″)
RxPlus:

– 4 Pistols (each leg) in place of air squats.

CrossFit Montgomery – CF L2 & L3

Warm-up

– 2:00 Jump Rope

1 to 5 Reps

– Single Arm KB Swing

– Single Arm KB Clean

– Single Arm KB Press

Level Two

L2 A: Metcon (Time)

21-15-9 For Time:

– KB Clean and Presses (24kg/16kg)
Note: each arm on kb cleans.

Level Three

L3 A: Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
RxPlus:

– Squat Cleans

CrossFit Montgomery – CF L2 & L3

Warm-up

– 2:00 Rower

EMOM Ladder – 6:00

– KB Swings

– Mountain Climbers (2 count)

– Pushups

– Situps

2x: Warmup #2 (No Measure)

– 5 Lunges (each)

– 10 Situps

– 15 Kettlebell Swings

Level Two

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

L2 B: Metcon (Time)

For Time:

– 5/10/15/20/25 Box Jumps (20″/16″)

– 5 Strict Pullups

Level Three

L3 A: Metcon (Weight)

Four Rounds w/ 2:00 Rest

– 1.1.1.1 Push Press
Note: Hold bar in front rack position for 5 seconds between reps.

L3 B: Metcon (Time)

For Time:

– 5/10/15/20/25 Burpees

– 5 Strict Pullups

CrossFit Montgomery – CF L2 & L3

Warm-up

PVC Pipe Warmup

– 10 Pass Throughs

– 10 Twists

– 10 Good Mornings

– 10 Pole Stretches

– 10 Overhead Squats

– 1:00 Lunges

– 1:00 Pushups

– 1:00 Situps

Level Two

L2 A: Metcon (AMRAP – Rounds)

EMOM – 20:00

– Odd: 12 Air Squats

– Even: 3 Strict Presses
RxPlus:

– 15 Air Squats

Level Three

L3 A: Metcon (AMRAP – Rounds)

EMOM – 20:00

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

– Even: 3 Clean & Jerk (135#/95#)

Finisher

Metcon (No Measure)

3:00

– RKC Plank
Note: RKC plank is a whole body contraction. Rest as needed, but do as much as you can during the three minutes.

CrossFit Montgomery – CF L2 & L3

Warm-up

Three Rounds

– 1:00 Jump Rope

– 5 Plank Lunges (each)

– 5 Plank Samsons (each)

– 5 Inch Worms

Level Two

L2 A: Back Squat (5/5/5/5 w/ 3:00 Rest)

L2 B: Metcon (AMRAP – Rounds and Reps)

AMRAP – 8:00

– 4 Strict Pullups

– 8 Walking Lunges

– 12 Mountain Climbers

Level Three

L3 A: Back Squat (4/4/4/4/4/4 w/ 2:00 Rest)

L3 B: Metcon (AMRAP – Rounds and Reps)

AMRAP – 8:00

– 4 Toes to Bar

– 8 OH KB Swings (32kg/20kg)

– 12 Jumping Lunges (total)