Month: September 2016

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 (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 then Barbell

WOD

A: Metcon (Time)

For Time

– 15/12/9/6/3 Pullup

– 400m Run

B: Tabata BW Deadlifts (AMRAP – Reps)

Eight Rounds (:20/:10)

– Body Weight Deadlifts

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: Tempo Front Squat (5 x 3 @ 31X1)

B: Metcon (AMRAP – Rounds and Reps)

EMOM – 10:00

– 1 Hang Squat Clean
Score: Rounds + Weight

Finisher

C: Metcon (Time)

21-15-9 Reps For Time:

– OH KB Swing (24kg/16kg)

– Burpee
RxPlus:

– KB Swings (32kg/20kg)

CrossFit Montgomery – CF L2 & L3

Warm-up

Weightlifting

A: Back Squat (3RM – 15:00)

Test

B: Linda (Time)

10-9-8-7-6-5-4-3-2-1:

Deadlift ,1.5 Body Weight

Bench Press, Body Weight

Clean, 3/4 Body Weight

CrossFit Montgomery – CF L2 & L3

Warm-up

– 2:00 Row

1 to 5 Reps

– Situps

– Pushups

– Ball Slam (20#/10#)

Weightlifting

A: Metcon (Weight)

Four Rounds w/ 1:30 Rest

– 5 TnG Push Presses

– 1:00 Plank Hold

Metcon

B: Metcon (AMRAP – Rounds)

EMOM – 12:00

– Odd: 6 Box Jumps + 6 Ring Dips

– Even: 6 Toes to Bar + 6 Burpees

Finisher

C: Metcon (Time)

Seven Rounds For Time

– 3 TGU Right Arm (24kg/16kg)

– 3 TGU Left Arm (24kg/16kg)

CrossFit Montgomery – CF L2 & L3

Warm-up

– 500m Row

– 1:00 Couch Stretch (each)

3x: Warmup #3 (No Measure)

– 10 Overhead Squats

– 10 Burpees

Weightlifting

A: Shoulder Press (1RM – 12:00)

Test

5k Run (Time)

Max Effort 5k Run
Note: 30:00 Cutoff

CrossFit Montgomery – CF L2 & L3

Warm-up

– 400m Run

– 25m High Kick

– 25m Instep Stretch Lunge

– 25m Inch Worm

– 25m Side to Side Lunge

Weightlifting

A: Deadlift (1RM – 15:00)

Test

B: 2k Row (Time)

Max Effort 2k Row

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: Power Clean (1RM – 15:00)

B: Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

CrossFit Montgomery, CrossFit Montgomery – CF L2 & L3

WOD

9/11 Memorial WOD (Time)

For Time:

– 2977m Row

– 11 Box Jumps (30″/24″)

– 11 Thrusters (125#/85#)

– 11 Burpee C2B Pullups

– 11 Power Cleans (175#/125#)

– 11 Handstand Pushups

– 11 Kettlebell Swings (32kg/24kg)

– 11 Toes to Bar

– 11 Deadlift (175#/120#)

– 11 Push Jenks (110#/75#)

CrossFit Montgomery – CF L2 & L3

Warm-up

– 400m Run

– 25m High Kick

– 25m Instep Stretch Lunge

– 25m Inch Worm

– 25m Side to Side Lunge

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: Metcon (Weight)

EMOM – 10:00

– 1 Clean High Pull

B: Metcon (Weight)

EMOM – 10:00

– 1 Clean Pull

Finisher

C: Metcon (AMRAP – Reps)

For Reps

– 90 Second Wall Balls

– 30 Second Rest

– 90 Second Pushups

– 30 Second Rest

– 90 Second Rower Calories

CrossFit Montgomery – CF L2 & L3

Warm-up

Three Rounds

– 200m Run

– 10 Pushups

– 10 Ring Rows

– :30 Couch Stretch (each leg)

WOD

A: Metcon (No Measure)

Five Rounds

– 2 Rope Climb

– Max Handstand Hold

B: Metcon (Weight)

Four Rounds

– 5 KB Windmills (each side)

– Max Hanging L-Sit Hold

C: Metcon (Time)

For Time

– 800m Sandbag Run