Month: May 2016

CrossFit Montgomery – CF L2 & L3

Warm-up

– 500m Row

– 5 Inch Worms

– 400m Row

– 4 Inch Worms

– 300m Row

– 3 Inch Worms

– 200m Row

– 2 Inch Works

– 100m Row

– 1 Inch Worm

Skill

10:00

– Hang Power Snatch

WOD

A: Metcon (Time)

For Time:

– 50 Deadlift (95#/65#)

– 50 Double Unders

– 40 Hang Power Clean

– 40 Double Unders

– 30 Push Press

– 30 Double Unders

– 20 Sumo Deadlift High Pulls

– 20 Double Unders

– 10 Hang Power Snatch

– 10 Double Unders
RxPlus: (135#/95#)

CrossFit Montgomery – CF L2 & L3

Warm-up

Two Rounds

– 200m Run

– 5 Plank Lunges

– 5 Plank Samsons

– 5 Side to Side Lunges

2x: Warmup #1 (No Measure)

– 5 Pullups

– 10 Pushups

– 15 Air Squats

Weightlifting

A: Back Squat (4/3/2/1 Back Squat w/ 3:00 Rest)

B: Metcon (Weight)

EMOM – 7:00

– 4 Back Squat @ 60% of A

Finisher

2k Row (Time)

Max Effort 2k Row

CrossFit Montgomery – CF L2 & L3

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

CrossFit Montgomery – CF L2 & L3

Warm-up

– 500m Row

Two Rounds

– 5 Scorpion Stretches (each)

– 1:00 Dumbbell Lat/Shoulder/Tricep stretch on bench

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
PVC Pipe then Barbell

Skill

10:00

– Split Jerk

WOD

Do A or B, not both. If you are doing Murph Saturday, don’t do A.

A: Metcon (Time)

For Time

– 10/8/6/4/2 Ground to Overhead (155#/105#)

– 1/2/3/4/5 Rounds of Cindy (5 Pullups/10 Pushups/15 Air Squats)
RxPlus:

– Ground to Overhead (185#/125#)

B: Metcon (Time)

For Time

– 10/8/6/4/2 Ground to Overhead (155#/105#)

– 1/2/3/4/5 Rounds of 10 Russian KB Swings and 20 Mountain Climbers
RxPlus:

– Ground to Overhead (185#/125#)

CrossFit Montgomery – CF L2 & L3

Warm-up

-400m Run

PVC Pipe Warmup

– 10 Pass Through

– 10 Twist

– 10 Good Morning

– 10 Pole Stretch

– 10 Overhead Squat

3x: 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
PVC Pipe, Barbell, Barbell plus weight

Weightlifting

A: Snatch (1RM – 15:00)

B: Metcon (AMRAP – Rounds and Reps)

AMRAP – 10:00

– 1 to 5 Push Press (115#/75#)

– 5 to 1 Box Jumps (24#/20#)
Note: When you complete round of 5 push presses and 1 box jump start back at 1 push press and 5 box jumps.

RxPlus:

– Push Press (135#/85#)

CrossFit Montgomery – CF L2 & L3

Warm-up

– 500m Row

– 25m Lunge

– 25m High Kick

– 25m Side to Side Lunge

– 25m Burpee Broad Jump

2x: Warmup #1 (No Measure)

– 5 Pullups

– 10 Pushups

– 15 Air Squats

WOD

Rest 5:00 between each part.

A: Metcon (AMRAP – Rounds and Reps)

Ladder – 8:00

– Air Squat

– KB Swing (24kg/16kg)

B: Metcon (AMRAP – Rounds and Reps)

Ladder – 8:00

– Air Squat

– Burpee

C: Tabata Pullups (AMRAP – Reps)

Eight Rounds (:20/:10)

– Pullups
Score: Lowest round of reps

CrossFit Montgomery – CF L2 & L3

Warm-up

Two Rounds

– 100 Single Unders

– 10 Downward Dog into Cobra

2x : Warmup #2 (No Measure)

– 5 Lunges (each)

– 10 Situps

– 15 Kettlebell Swings

Skill

Kettlebell Snatch

WOD

A: Metcon (Weight)

Every 3 Minutes x 6

– 5 TnG Axle Deadlifts

– 5 KB Snatches – each (24kg/16kg))

– 10 Ring Dips
Score: Deadlift weight plus kettlebell weight.

RxPlus:

– KB Snatch (32kg/20kg)

B: Metcon (No Measure)

Every 3 Minutes x 5

– :20 Air Dyne Sprint

– 8 Burpees AFAP

C: Metcon (AMRAP – Reps)

Tabata (8x:20/:10)

– Pushups
Score: lowest reps in a round.

CrossFit Montgomery – CF L2 & L3

Warm-up

– 500m Run

Three Rounds

– 5 Pushup into Downward Dog

– 5 Plank Lunges

– 5 Plank Samsons

– :30 Piriformis Stretch (each)

Weightlifting

A: Front Squat (1RM – 12:00)

B: Push Press (1RM – 8:00)

Finisher

C: Metcon (Time)

Five Rounds

– 8 Double KB Front Rack Lunge – Total (24kg/16kg)

– 8 Toes to Bar
RxPlus:

– 8 Lunges – Total (32kg/20kg)

CrossFit Montgomery – CF L2 & L3

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

WOD

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

CrossFit Montgomery – CF L2 & L3

Warm-up

– 400m Run

– 500m Row

Two Rounds

– 10 Lunge (total)

– 10 Situp

– 10 Pushup

– 10 KB Swing

3x: Warmup #2 (No Measure)

– 5 Lunges (each)

– 10 Situps

– 15 Kettlebell Swings

WOD

A: Metcon (Weight)

Six Rounds

– 10 Weighted Hip Extension

– 50m Heavy Farmers Carry
Score: Total weight on farmers carry.

B: Metcon (Weight)

Six Rounds

– 5 Double KB Presses

– 25m Overhead Carry

– 25m Front Rack Carry

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

Tabata (8 x :20/:10)

– Weighted RKC Plank Holds