Month: June 2016

CrossFit Montgomery – CF L2 & L3

Warm-up

– 200m Run

– 25m High Kicks

– 250m Row

– 25m Inch Worm

2x: Warmup #2 (No Measure)

– 5 Lunges (each)

– 10 Situps

– 15 KB Swings

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

Weightlifting

A: Sumo Deadlift (3/2/2/1/1/1 w/ 2:00 Rest)

Finisher

B: Metcon (Time)

15/12/9/6 Reps For Time

– Ground to Overhead (135#/85#)

– Burpee
RxPlus:

– Ground to Overhead (155#/105#)

CrossFit Montgomery – CF L2 & L3

Warm-up

3x: Warmup #2 (No Measure)

– 5 Lunges (each)

– 10 Situps

– 15 Kettlebell Swings

Weightlifting

A: Bench Press (3/2/1/3/2/1 w/ 2:00 Rest)

B: Metcon (Time)

Five Rounds

– 5 Single KB Thruster (each)

– 25m Tactical Lunge (24kg/16kg)

– 5 Clean, Catch, Squat

– 50m Single KB Farmers Walk (each hand)
RxPlus: 32kg/24kg

Finisher

C: Metcon (AMRAP – Reps)

AMRAP – 3:00

– Burpees

CrossFit Montgomery – CF L2 & L3

Warm-up

Three Rounds

– 100 Singles

– 1:00 Couch Stretch (each leg)

– 5 Band Pulls (Front/Overhead/Behind/Pass Through/Press)

– 5 Ring Rows

– 5 Pushups

WOD

A: Death By Strict Pullups (AMRAP – Rounds and Reps)

EMOM Ladder

– Strict Pullup

B: Metcon (Time)

Four Rounds w/ 2:00 Rest

– 5 Box Jumps (30″/24″)

– 10 Box Jumps (24″/20″)

– 15 Box Jumps (20″/16″)

– 20 KB Swings (24kg/16kg)
RxPlus:

– KB Swing (32kg/20kg)

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

Tabata (8 x :20/:10)

– Weighted RKC Plank Holds