Month: August 2016

CrossFit Montgomery – CF L2 & L3

Warm-up

Three Rounds

– 200m Run

– 10 Pushups

– 10 Ring Rows

WOD

A: Metcon (AMRAP – Reps)

Four Rounds

– 5 Wall Walks

– 20 Sledge Strikes (each)

B: Metcon (Weight)

Four Rounds

– 2 Rope Climb

– 50m Heavy Farmers Walk

C: Metcon (Time)

For Time

– 200m Sled Push (135#/90#)
Note: Weight is in addition to the sled.

CrossFit Montgomery – CF L2 & L3

Warm-up

– 150 Single Unders

PVC Pipe Warmup

– 10 Pass Through

– 10 Twist

– 10 Good Morning

– 10 Pole Stretch

– 10 Overhead Squat

2x: Warmup #1 (No Measure)

– 5 Pullups

– 10 Pushups

– 15 Air Squats

Weightlifting

A: Metcon (Weight)

3/3/3+ Close Grip Bench w/ 75-80% of 1RM Bench
Note: grip bar closer than shoulder width.

B: Metcon (Time)

Three Rounds For Time:

– 75 Double Under

– 25 Wall Ball (20#/14# @ 10’/9′)

CrossFit Montgomery – CF L2 & L3

Warm-up

– 500m Rower

3x: Warmup #2 (No Measure)

– 5 Lunges (each)

– 10 Situps

– 15 Kettlebell 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
PVC Pipe then Barbell

WOD

A: Metcon (Weight)

EMOM – 10:00

– 1 Clean Pull

B: Metcon (Weight)

EMOM – 10:00

– 1 Clean Deadlift

C: Metcon (Time)

Inverse Ladder

– 10 to 1 OH KB Swings (32kg/20kg)

– 1 to 10 Burpees

CrossFit Montgomery – CF L2 & L3

Warm-up

– 400m Run

Five Rounds

– 1 Plank Lunge + Samson Stretch + Piriformis Stretch (Each Leg)

– 3 Goblet Squats w/ 2 Pause at Bottom

Weightlifting

A: Back Squat (5 x 8 Reps @ 75% 1 RM Back Squat)

Finisher

B: Metcon (Time)

For Time:

– 1k Rower

– 1k Run

CrossFit Montgomery – CF L2 & L3

Warm-up

Three Rounds

– 100 Single Unders

– :30 Weighted Cossack Hold (each leg)

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

3x: Warmup #1 (No Measure)

– 5 Pullups

– 10 Pushups

– 15 Air Squats

WOD

A or B

A: Boneyard Baseline (Time)

For Time:

– 50 Air Squats

– 400m Run

– 40 Situps

– 400m Run

– 30 Pushups

– 400m Run

– 20 Pullups

– 400m Run

– 10 Burpees

B: Boneyard Baseline 2 (Time)

For Time:

– 800m Run

– 50 Air Squats

– 40 Situps

– 30 Pushups

– 20 Pullups

– 10 Burpees

– 800m Run

– 10 Burpees

– 20 Pullups

– 30 Pushups

– 40 Situps

– 50 Air Squats

– 800m Run

CrossFit Montgomery – CF L2 & L3

Warm-up

– 400m Run

Three Rounds

– 5 Plank Lunges

– 5 Plank Samsons

– 1 Bretzel (1:00 each Side)

WOD

A: Metcon (AMRAP – Reps)

AMRAP – 10:00

– Turkish Getups (20kg/12kg)

B: Metcon (AMRAP – Reps)

AMRAP – 5:00

– Sandbag Ground to Shoulder
Note: Alternate shoulders

C: Metcon (Distance)

For Distance – 5:00

– Sled Push (3 Plates/2 Plates)

CrossFit Montgomery – CF L2 & L3

Warm-up

– 150 Single Unders

PVC Pipe Warmup

– 10 Pass Through

– 10 Twist

– 10 Good Morning

– 10 Pole Stretch

– 10 Overhead Squat

2x: Warmup #1 (No Measure)

– 5 Pullups

– 10 Pushups

– 15 Air Squats

Weightlifting

A: Metcon (Weight)

5/5/5+ Close Grip Bench w/ 65-70% of 1RM Bench
Note: grip bar closer than shoulder width.

B: Metcon (Time)

21-15-9 Reps For Time

– Pullups

– Box Jumps (24″/20″)

– 200m Run

CrossFit Montgomery – CF L2 & L3

Warm-up

– 500m Rower

3x: Warmup #2 (No Measure)

– 5 Lunges (each)

– 10 Situps

– 15 Kettlebell 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
PVC Pipe then Barbell

WOD

A: Metcon (AMRAP – Rounds and Reps)

EMOM – 10:00

– 1 Power Clean
Score: Completed Rounds plus weight

B: Metcon (Weight)

EMOM – 10:00

– 1 Clean High Pull

C: Metcon (Weight)

EMOM – 10:00

– 1 Clean Pull

CrossFit Montgomery – CF L2 & L3

Warm-up

– 400m Run

Five Rounds

– 1 Plank Lunge + Samson Stretch + Piriformis Stretch (Each Leg)

– 3 Goblet Squats w/ 2 Pause at Bottom

Weightlifting

A: Back Squat (5 x 8 Reps @ 70% 1 RM Back Squat)

Finisher

B: 100 Burpees (Time)

For Time:

– 100 Burpees

CrossFit Montgomery – CF L2 & L3

Warm-up

– 400m Run

– 25m High Kick

– 25m Lunge with Instep Stretch

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
PVC Pipe, Barbell, Barbell and Weight

Skill

15:00

– Snatch Balance

– Hang Squat Snatch

WOD

Metcon (Time)

For Time:

– 50 Double Unders

– 50 Push Press (75#/55#)

– 50 Box Jumps (24″”/20″”)

– 50 Situps

– 50 Burpees