Month: August 2016

CrossFit Montgomery – CF L2 & L3

Warm-up

– 500m Row

Three Rounds

– 10 Russian KB Swings

– 10 Burpees

WOD

A: Metcon (AMRAP – Rounds and Reps)

AMRAP – 10:00

– 5 Clean and Press (Sandbag or Double KB)

– 5 Ring Rows

B: Metcon (AMRAP – Rounds and Reps)

AMRAP – 15:00

– 6 Ring Dips

– 50m Farmers Walk

– Suicide Run

CrossFit Montgomery – CF L2 & L3

Warm-up

Three Rounds

– 1:00 Rower

– 10 Plank Lunges

– 5 Downward Dog + Cobra

Weightlifting

A: Thruster (1RM – 15:00)

WOD

B: Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

CrossFit Montgomery – CF L2 & L3

Warm-up

Two Rounds

– 1:00 Jump Rope

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

2x: Warmup #1 (No Measure)

– 5 Pullups

– 10 Pushups

– 15 Air Squats

Weightlifting

A: Shoulder Press (1RM – 12:00)

B: Weighted Pull-ups (1RM – 12:00)

Finisher

C: Metcon (Time)

For Time

– 100 KB Swings (24kg/16kg)
RxPlus:

– KB Swing (32kg/20kg)

CrossFit Montgomery – CF L2 & L3

Warm-up

– 500m Row

Three Rounds

– 5 Plank Lunges

– 5 Cobras into Downward Dogs

– 5 Burpee Broad Jumps

– 5 Heavy KB Deadlifts

Weightlifting

A: Deadlift (1RM – 15:00)

B: Front Squat (1RM – 15:00)

Finisher

C: 1-Mile Run (Time)

Max Effort 1-Mile Run

CrossFit Montgomery – CF L2 & L3

Warm-up

PVC Pipe Warmup

– 10 Pass Though

– 10 Twist

– 10 Good Morning

– 10 Pole Stretch

– 10 Overhead Squat

3x: 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, Barbell, Barbell + weight

WOD

A: Metcon (AMRAP – Rounds and Reps)

AMRAP – 8:00

– 5 Deadlifts (185#/125#)

– 10 Burpees

– 15 Box Jumps (20″/16″)

B: Death By Squat Clean (AMRAP – Rounds and Reps)

EMOM

– Squat Clean (135#/85#)

*Reps equal round.

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

– 500m Row

– 25m High Kicks

– 25m Fanny Kickers

– 25m Side to Side Lunge

– 25m Burpee Broad Jumps

WOD

A: Metcon (AMRAP – Reps)

Tabatas (8x:20/:10 each)

– KB High Pull (24kg/20kg)

– Pullup

– Double Unders

– Wall Ball

– Rower
Rest: 1:00 Between Stations

Score: Add your total reps at each station.

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 – 5:00

– 3 Back Squat

B: Metcon (Weight)

EMOM – 5:00

– 3 Front Squat

C: Metcon (Weight)

EMOM – 5:00

– 3 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

CrossFit Montgomery – CF L2 & L3

Warm-up

Two Rounds

– 1:00 Jump Rope

– 10 Pushups

– 10 Ring Rows

PVC Pipe Warmup

– 10 Pass Through

– 10 Twist

– 10 Good Morning

– 10 Pole Stretch

– 10 Overhead Squat

Weightlifting

A: Metcon (Weight)

Five Rounds w/ 2:00 Rest

– 3.2.1 Strict Press

B: Metcon (Weight)

Five Rounds w/ 1:00 Rest

– 3.2.1 Push Press

Finisher

C: Metcon (Time)

Three Rounds For Time:

– 10 Clean and Jerk (135#/95#)

– 400m Run

CrossFit Montgomery – CF L2 & L3

Warm-up

– 500m Row

Two Rounds

– 10 Russian KB Swings

– :30 RKC Plank

– 5 Inch Worm + Pushup

– 5 Burpee Broad Jumps

WOD

A: 1000m Row (Time)

Max Effort 1000m Row

B: Metcon (Time)

For Time:

– 800m Run

– 50 Pullups

– 100 Pushups

– 150 Air Squats

– 800m Run
RxPlus: Wear a weight vest.