Month: February 2016

CrossFit Montgomery – CF L2 & L3

Warm-up

PVC Pipe Warmup

– 10 Pass Throughs

– 10 Twists

– 10 Good Mornings

– 10 Pole Stretches

– 10 Overhead Squats

Olympic Warmup

– 5 Down and Ups

– 5 Shrugs

– 5 High Elbows

– 5 Power Cleans

– 5 Front Squats

– 5 Squat Drops

– 5 Full Cleans

Level Two

L2 A: Metcon (Time)

Ten Rounds w/ 1:00 Rest

– 3 Power Cleans

– 6 Pushups

– 9 Air Squats

Level Three

L3 A: Metcon (3 Rounds for reps)

Three Rounds w/ 2:00 Rest

AMRAP – 5:00

– 3 Power Cleans (135#/95#)

– 6 Pushups

– 9 Air Squats
RxPlus:

– 165#/115#

Finisher

Tabata (8 x 20/10)

– RKC Hold

CrossFit Montgomery – CF L2 & L3

Warm-up

– 2:00 Row

– 1:00 Jump Rope

With a partner:

– 1 to 5 Reps: Situps

– 1 to 5 Reps: Pushups (Rest in plank)

– 1 to 5 Reps: Goblet Squats (Rest in bottom of squat)

Level Two

L2 A: Front Squat (3/3/3/3/3 @ 31X1)

Rest: 2:00

L2 B: Push Press (3/3/3/3/3 @ 12X1)

Level Three

L3 A: Front Squat (1RM – 12:00)

L3 B: Push Press (1RM – 10:00)

Finisher

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

AMRAP – 6:00

– Double Unders