Month: March 2016

CrossFit Montgomery – CF L2 & L3

Warm-up

– 400m Run

– 500m Rower

Five Each Leg Alternating

– :10 Lunge Instep Stretch

– :10 Samson Stretch

– :10 PIriformis Stretch

Skill

Handstand Drills – 15:00

– Handstand Hold

– Wall Walks

– Handstand Negatives

WOD

CrossFit Games Open 16.4 (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 225# / 155#

55 Wall-Ball Shots, 20# / 14#

55 Calorie Row

55 Handstand Push-ups

CrossFit Games Open 16.4 Scaled (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 135# / 95#

55 Wall-Ball Shots, 20# / 10#

55 Calorie Row

55 Hand-Release Push-ups

CrossFit Games Open 16.4 Masters 55+ (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 185# / 125#

55 Wall-Ball Shots, 20# / 10#

55 Calorie Row

55 Push Press, 95# / 65#

CrossFit Montgomery – CF L2 & L3

Warm-up

– 500m Row

– 25m Inch Worm

2x: Warmup #2 (No Measure)

– 5 Lunges (each)

– 10 Situps

– 15 Kettlebell Swings

WOD

A: Metcon (Weight)

Five Rounds w/ 1:00 Rest

– 5 Single Legged Deadlifts (each)

– 20 Hollow Rocks

B: Metcon (Weight)

Five Rounds w/ 1:30 Rest

– :30 Heavy Russian KB Swings

– :30 Side Plank (right)

– :30 Side Plank (left)

C: Metcon (Time)

Five Rounds w/ 2:00 Rest

– 10 Hip Extensions

– 25m Burpee Broad Jumps

– 25m Bear Crawl

CrossFit Montgomery – CF L2 & L3

Warm-up

– 400m Run

– 10 Plank Lunges

– 10 Plank Samsons

Band Pulls

– 10 Front

– 10 Overhead

– 10 Behind

– 10 Pass Through

– 10 Press

3x: Warmup #1 (No Measure)

– 5 Pullups

– 10 Pushups

– 15 Air Squats

WOD

Rest 2:00 Between each part.

A: Metcon (Weight)

EMOM – 6:00

– 3 Overhead Squats

B: Metcon (Weight)

EMOM – 6:00

– 3 Front Squats

C: Metcon (Weight)

EMOM – 6:00

– 3 Back Squats

D: 1,000m Run (Time)

For Time:

– 1k Run

CrossFit Montgomery – CF L2 & L3

Warm-up

Three Rounds

– 100 Jump Rope

– 10 Pushup

– 10 Situps

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

Level Two

L2 A: Metcon (AMRAP – Rounds and Reps)

AMRAP – 8:00

– 6 Knee Raises

– 12 Pushups

L2 B: Metcon (AMRAP – Rounds and Reps)

Death By

– KB Swings (24kg/16kg)
Score: Completed rounds plus extra reps on the final round.

Level Three

L3 A: Metcon (AMRAP – Rounds and Reps)

AMRAP – 8:00

– 4 Toes to Bar

– 8 Push Press (95#/55#)

L3 B: Metcon (AMRAP – Rounds and Reps)

Death By

– Power Clean (135#/95#)
Score: Completed rounds plus extra reps on the final round.

CrossFit Montgomery – CF L2 & L3

Warm-up

– 25 Calories Rower

– 25m Inch Worms

– 25m High Kicks

– 25m Fanny Kickers

– 25m Burpee Broad Jumps

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
One time with PVC pipe. One time with barbell.

Level Two

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

Level Three

L3 A: Snatch Grip Deadlift (2/2/2/2/2/2/2)

Finisher

B: Metcon (Time)

21-15-9 Reps For Time

– Box Jumps (24″/20″)

– Burpees
RxPlus

– 50 Burpee Jump Overs (24″/20″)

CrossFit Montgomery – CF L2 & L3

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders

CrossFit Montgomery – CF L2 & L3

Warm-up

– 500m Row

Band Pulls

– 10 Front

– 10 Overhead

– 10 Behind

– 10 Pass Through

– 10 Press

Skill

15:00 – Bar Muscle Up

– Hollow to Hard Arch

– Pull Bar Down

– Hip to Bar

– Shoulders Over

WOD

CrossFit Games Open 16.3 (AMRAP – Reps)

AMRAP 7 minutes

10 power snatches

3 bar muscle-ups

Men use 75 lb.

Women use 55 lb.

CrossFit Games Open 16.3 Masters 55+ (AMRAP – Reps)

AMRAP 7 Minutes

10 power snatches

5 chest-to-bar pull-ups

Men use 65 lb.

Women use 45 lb.

CrossFit Montgomery – CF L2 & L3

Warm-up

– 400m Run

PVC Pipe Warmup

– 10 Pass Throughs

– 10 Twists

– 10 Good Mornings

– 10 Pole Stretches

3x: Warmup #3 (No Measure)

– 10 Overhead Squats

– 10 Burpees

Weightlifting

A: Weighted Pull-ups (3/2/1/3/2/1/3/2/1 w/ 1:00 Rest)

Finisher

B: Metcon (Time)

Five Rounds

– 25m Double KB OH Walk

– 25m Double KB Front Rack Lunge

– 50m Double KB Farmers Walk

– 25m Lunge

– 25m Bear Crawl

CrossFit Montgomery – CF L2 & L3

Warm-up

– 500m Rower

1 to 5 Reps:

– Pushup

– Situp

– Squat

– Ring Row

Weightlifting

A: Bench Press (4/4/4/4/4/4)

Finisher

B: Metcon (Time)

21/18/15/12/9 Reps for Time:

– Push Press (95#/65#)

– Rower (Calories)
RxPlus:

– Push Press (115#/75#)

CrossFit Montgomery – CF L2 & L3

Warm-up

Two Rounds

– 400m Row

– 10 Inch Worms

2x: Warmup #2 (No Measure)

– 5 Lunges (each)

– 10 Situps

– 15 Kettlebell Swings

Skill

15:00

– Snatch Grip Deadlift

– Hang Power Snatch

– Snatch Balance

*Keep it light and focus on position and technique.

Level Two

L2 A: Metcon (AMRAP – Rounds and Reps)

EMOM – 20:00

– Odd: 10 KB Swings

– Even: Max Squat Thrusts
Score: Completed odd rounds plus total reps on even rounds.

Level Three

L3 A: Metcon (AMRAP – Rounds and Reps)

EMOM – 20:00

– Odd: 4 Power Cleans (135#/85#)

– Even: Max Barbell Burpees
RxPlus:

– 4 Power Snatches (135#/85#)

Score: Completed odd rounds plus total reps on even rounds.