Month: January 2016

CrossFit Montgomery – CF L2 & L3

Warm-up

– 2:00 Rower

Five Rounds

– Inch Worm to Plank

– Plank Samson (each side)

– Inch Worm to Standing

2: Warmup #2 (No Measure)

– 5 Lunges (each)

– 10 Situps

– 15 Kettlebell Swings

Skill

Split Jerk – 10:00

Level Two

L2: Metcon (Time)

21-15-9 For Time:

– OH KB Swings (24kg/16kg)

– 210/150/90 Single Unders

Level Three

L3: Metcon (Time)

21-15-9 For Time:

– Deadlifts (225#/155#)

– Box Jumps (24″/20″)
RxPlus:

– Deadlifts (275#/185#)

CrossFit Montgomery – CF L2 & L3

Warm-up

– 250m Row

Olympic Warmup (Clean + Split Jerk)

– 5 Down and Ups

– 5 Shrugs

– 5 High Elbows

– 5 Muscle Cleans

– 5 Front Squats

– 5 Squat Drops

– 5 Full Cleans

1 to 3 Reps

– Turkish Getup (each)

Level Two

L2 A: Deadlift (3/3/3/3/3 w/ 2:00 Rest)

Note: TnG Deadlift

L2 B: Metcon (Time)

1 to 10 to 1 Reps For Time:

– Ring Rows

– Pushups

– Situps

Level Three

L3 A: Metcon (Weight)

Eight Rounds w/ 1:00 Rest

– 2 Hang Cleans

– 1 Split Jerk

L3 B: Metcon (Time)

1 to 10 to 1 Reps For Time:

– Pullups

– Power Clean (95#/65#)
RxPlus:

– Power Clean (115#/75#)

CrossFit Montgomery – CF L2 & L3

Warm-up

– 2:00 Row

Band Pulls

– 10 Front

– 10 Overhead

– 10 Behind

– 10 Pass Throughs

EMOM Ladder – 8:00

– Lunge (each)

– Pushup

– Situp

Note: 1st minute 1 rep each, 2nd minute 2 rep each, etc.

Level Two

L2 A: Metcon (AMRAP – Rounds)

EMOM – 20:00

– Odd: 20 Step Ups (20″/16″)

– Even: 5 Strict Presses
Odd: 20 Box Jumps w/ Step Down (20″/16″)

Level Three

L3 A: Metcon (AMRAP – Rounds)

EMOM – 20:00

– Odd: 20 Double Unders

– Even: 5 Push Press (95#/65#)
RxPlus:

– Odd: 30 Double Unders

– Even: 5 Push Press (125#/85#)

CrossFit Montgomery – CF L2 & L3

Warm-up

– 2:00 Jump Rope

1/2/3/4/5 Reps

– Lunges (each)

– Pushups

– 5 Plank Lunges (each)

– 5 Plank Samsons (each)

– 1:00 Piriformis Stretch (each)

2/4/6/8/10 Reps

– Air Squat

– Situps

Level Two

L2 A: Back Squat (3 x 3 Reps w/ 80-85%)

Rest: 2:00 between sets

L2 B: Metcon (AMRAP – Rounds and Reps)

AMRAP – 8:00

– 4 Double KB Rows (20kg/12kg)

– 8 Goblet Lunges (20kg/12kg)

– 12 Squat Thrust
RxPlus

– KB Rows (24kg/16kg)

– Goblet Lunges (24kg/16kg)

Level Three

L3 A: Back Squat (3 Reps @ 63/72/81% 1RM)

Rest: 2:00 between sets.

Note: Max reps on the third set.

L3 B: Metcon (AMRAP – Rounds and Reps)

AMRAP – 8:00

– 4 C2B Pullups

– 8 Burpees

– 12 Wall Ball (20#/14# @ 10’/9′)

CrossFit Montgomery – CF L2 & L3

Warm-up

– 250m Row

PVC Pipe Warmup

– 10 Pass Throughs

– 10 Twists

– 10 Good Mornings

– 10 Pole Stretches

Two Rounds:

– 10 KB Swings

– 5 Single KB Presses (each)

Olympic Warmup (Clean)

– 5 Down and Ups

– 5 Shrugs

– 5 Elbows

– 5 Front Squats

– 5 Squat Drops

– 5 Squat Cleans

Level Two

L2 A: Metcon (AMRAP – Reps)

EMOM – 10:00

– 12 Russian KB Swings

L2 B: Metcon (AMRAP – Reps)

EMOM – 8:00

– 6 Double KB Presses

L2 C: Metcon (AMRAP – Reps)

AMRAP – 3:00

– Rower for Calories

Level Three

L3 A: Metcon (Weight)

EMOM – 10:00

– 3 TnG Power Cleans

L3 B: Metcon (AMRAP – Reps)

EMOM – 8:00

– 3 HSPU

L3 C: Metcon (AMRAP – Reps)

AMRAP – 3:00

– Rower for Calories

CrossFit Montgomery – CF L2 & L3

Warm-up

Olympic Warmup (snatch)

– 5 Down and Ups

– 5 Shrugs

– 5 High Elbows

– 5 Muscle Snatches

– 5 Overhead Squats

2x: Warmup #3 (No Measure)

– 10 Overhead Squats

– 10 Burpees

Skill

Snatch – 15:00

Level Two

Metcon (Time)

21-15-9 Reps For Time:

– Goblet Squats

– Strict Pullups

Level Three

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
RX Plus (115#/75#)

CrossFit Montgomery – CF L2 & L3

Warm-up

2:00 Rower

Band Pulls

– 10 Front

– 10 Overhead

– 10 Behind

– 10 Pass Through

– 10 Presses

Skill

Split Jerk – 10:00

Level Two

Metcon (Weight)

Four Rounds w/ 2:00 Rest

– 1 Press

– 2 Push Press

Level Three

Metcon (Weight)

Four Rounds w/ 2:00 Rest

– 2 Push Press

– 1 Push Jerk
,

Finisher

Metcon (AMRAP – Reps)

Tabata (:20/:10 x 8)

– Mountain Climbers (2 count)

– Pushups

– KB Swings (24kg/16kg)

CrossFit Montgomery – CF L2 & L3

Warm-up

2:00 Jump Rope

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

Level Two

Metcon (AMRAP – Rounds)

EMOM – 20:00

– Odd: 12 Air Squats

– Even: 6 Push Presses (95#/65#)
RxPlus:

– 15 Air Squats

– 6 Push Presses (115#/75#)

Level Three

Metcon (AMRAP – Rounds)

EMOM – 20:00

– Odd: 12 Wall Balls (20#/14# @ 10’/9′)

– Even: 6 Ring Dips
RxPlus:

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

Finisher

Metcon (No Measure)

3:00

– Hollow Holds
RxPlus:

– Hollow Rocks

CrossFit Montgomery – CF L2 & L3

Warm-up

Band Pulls

– 10 Front

– 10 Overhead

– 10 Behind

– 10 Pass Throughs

then

– 10 Plank Lunges

– 10 Plank Samsons

2x: Warmup #1 (No Measure)

– 5 Pullups

– 10 Pushups

– 15 Air Squats

Level Two

A: Back Squat (5-5-5 w/ 2:00 Rest)

Note: 70-75% 1RM

B: Metcon (AMRAP – Rounds and Reps)

AMRAP – 8:00

– 8 Lunges (total)

– 6 Abmat Situps

– 4 Strict Pullups

Level Three

A: Back Squat (5 Reps @ 60/67/76)

Note:

– 1st set of 5 w/ 60% 1RM

– 2nd set of 5 w/ 67% 1RM

– 3rd set of w/ 76% 1RM. As many reps as possible.

B: Metcon (AMRAP – Rounds and Reps)

AMRAP – 8:00

– 8 Overhead Lunges (total)

– 6 Burpees (each)

– 4 Toes to Bar
,

CrossFit Montgomery – CF L2 & L3

Warm-up

EMOM Ladder – 8:00

– Jumping Jack

– Air Squat

– Squat Thrust

– Pushup

Note: 1st minute 1 each, 2nd minute 2 each, etc.

Level Two

A: Metcon (AMRAP – Reps)

EMOM – 10:00

– 10 Russian KB Swings (24kg/16kg)
RxPlus:

– KB Swings (32kg/24kg)

B: Metcon (AMRAP – Reps)

EMOM – 8:00

– 8 HR Pushups

Level Three

A: Metcon (Weight)

EMOM – 10:00

– 5 TnG Power Cleans

B: Metcon (AMRAP – Reps)

EMOM – 8:00

– 6 Ring Dips

Finisher

AMRAP – 6:00 Double Unders (AMRAP – Reps)

AMRAP – 6:00

– Double Unders