Month: April 2016

CrossFit Montgomery – CF L2 & L3

Warm-up

-500m Row

One partner holds while the other partner does their reps. Example: P1 does 1 pushup while P2 holds plank. Then P2 does pushup while P1 holds plank. Then 2 each, 3 each, up to 5.

1x: Warmup #1 (No Measure)

– 5 Pullups

– 10 Pushups

– 15 Air Squats

WOD

Chelsea (AMRAP – Rounds and Reps)

Every minute on the minute for 30 minutes: 5 Pull-ups
10 Push-ups
15 Squats

CrossFit Montgomery – CF L2 & L3

Warm-up

– 200m Run

– 25m Lunge with Instep Stretch

– 25m Bear Crawl

– 25m Burpee Broad Jump

– 25m Inch Worm

– 200m Run

WOD

A: Metcon (Time)

Six Rounds w/ 1:00 Rest

– 5 Toes to Bar

– 10 Burpees

– 10 Ball Slams

B: Metcon (Weight)

Three Rounds w/ 2:00 Rest

– 25m Sled Push

– 1 Shuttle Run

– 25m Bear Crawl

C: Metcon (Weight)

Three Rounds w/ 2:00 Rest

– 25m Sled Pull

– 25 Calorie Row

CrossFit Montgomery – CF L2 & L3

Warm-up

Two Rounds

– 1:00 Single Unders

– 1:00 Calf Stretch on Upright (each leg)

– 1:00 Couch Stretch (each leg)

2x: Warmup #2 (No Measure)

– 5 Lunges (each)

– 10 Situps

– 15 KB Swings

Level Two

L2: Metcon (AMRAP – Rounds and Reps)

AMRAP – 20:00

– 10 Squat Thrusts

– 10 Lunges

– 400m Run

Level Three

L3: Metcon (AMRAP – Rounds and Reps)

AMRAP – 20:00

– 10 Burpees

– 10 OH Lunges

– 400m Run

CrossFit Montgomery – CF L2 & L3

Warm-up

– 500m Row

Three Rounds

– 5 Inch Worms

– 10 Weighted Prone Pass Throughs

1x: 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

1x: 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)

EMOM – 30:00

– Odd: 1.1.1 Power Clean

– Even: 3 Strict Pullups + 10 Pushups
Score:

– Completed rounds for rounds and power clean weight for reps.

Level Three

L3: Metcon (AMRAP – Rounds and Reps)

EMOM – 30:00

– Odd: 1.1.1 Power Snatch

– Even: 3 C2B Pullups + 10 Wall Ball (20#/14#)
Score:

– Completed rounds for rounds and power snatch weight for reps.

CrossFit Montgomery – CF L2 & L3

Warm-up

– 400m Run

Three Rounds

– 25m High Kicks

– 25m Side to Side Lunges

– 1:00 Dumbell Lat/Shoulder/Tricep Stretch on Bench

3x: Warmup #2 (No Measure)

– 5 Lunges (each)

– 10 Situps

– 15 Kettlebell Swings

Level Two

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

L2 B: Metcon (Time)

Five Rounds

– 5 Goblet Squats (24kg/16kg)

– 10 Russian Swings

– 100m Run

– 100m Walk

Level Three

L3 A: Overhead Squat (2RM – 15:00)

L3 B: Metcon (Time)

Five Rounds

– 5 Deadlifts (225#/145#)

– 10 Box Jumps (24″/20″)

– 100m Run

– 100m Walk
RxPlus:

– Deadlift (275#/175#)

CrossFit Montgomery – CF L2 & L3

Metcon (Time)

Event 1

21-15-9

Row for Calories

Thrusters

Metcon (AMRAP – Reps)

Event 3

55 Double-unders

15 Chest-to-bar pull-ups

5 hang power cleans

Metcon (Time)

Event 4

55 Burpees

34 overhead squats

21 muscle-ups

CrossFit Montgomery – CF L2 & L3

Warm-up

Two Rounds

– 200m Run

– 25m High Kick

– 25m Fanny Kick

3x: Warmup #2 (No Measure)

– 5 Lunges (each)

– 10 Situps

– 15 Kettlebell Swings

WOD

A: Metcon (Time)

50/40/30/20/10 Reps

– Air Squats

– KB Swings (24kg/16kg)

– 200m Run

CrossFit Montgomery – CF L2 & L3

Warm-up

– 400m Run

Three Rounds

– 10 Pushups

– 10 Ring Rows

– 10 Situps

WOD

A: Metcon (AMRAP – Reps)

Six Rounds

– Max Strict Pullups

– :30 Weighted Barbell OH Hold

– :30 Weighted Barbell Front Rack Hold
Score: Total Strict Pullups

B: Metcon (Weight)

Five Rounds

– 8 Single KB Row (each)

– 4 Wall Walks
Score: Weight on KB Rows

C: Metcon (Weight)

Four Rounds

– 50m Heavy Farmers Walk

– 50m Heavy Sled Push
Score: Farmers Walk Weight + Sled Weight

CrossFit Montgomery – CF L2 & L3

Warm-up

– 500m Row

Three Rounds

– 5 Inch Worms

– 1:00 Weighted Good Morning Hold

– 10 Prone Weighted PVC Pass Through

3: 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

20:00

– Snatch

WOD

Power “Elizabeth” (Time)

21-15-9 Reps For Time:

– Power Clean (135#/95#)

– Ring Dips

CrossFit Montgomery – CF L2 & L3

Warm-up

Three Rounds

– 5 Plank Lunges

– 1:00 Weighted Horse Stance Hold

– :30 RKC Plank Hold

3x: Warmup #1 (No Measure)

– 5 Pullups

– 10 Pushups

– 15 Air Squats

Weightlifting

A: Metcon (Weight)

EMOM – 8:00

– 1 Back Squat

B: Metcon (Weight)

EMOM – 8:00

– 1 Front Squat

C: Metcon (Weight)

EMOM – 8:00

– 1 Overhead Squat

D: Tabata Weighted Planks (AMRAP – Rounds and Reps)

Tabata (8 x :20/:10)

– Weighted RKC Plank Holds
Score: Completed rounds for rounds + Weight for reps