Month: September 2016

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)

5/3/1+ w/ 75/80/85% of 1RM Bench
Note: grip bar closer than shoulder width.

B: Metcon (Time)

10 to 1 Reps For Time

– Fat Bar Deadlift (205#/135#)

– C2B Pullups
Note: Fat bar weighs 25#

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 @ 80% 1 RM Back Squat)

Finisher

B: Metcon (AMRAP – Reps)

AMRAP – 8:00

– Burpee Pullup

CrossFit Montgomery – CF L2 & L3

Warm-up

– 400m Run

– 25m Instep Lunge

– 25m Inch Worm

– 25m Side to Side Lunge

– 25m Burpee Broad Jump

Couch Stretch

– 1:00 Position One (each leg)

– 1:00 Position Two (each leg)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP – 20:00

– 15 Calories (Rower)

– 10 Box Jumps w/ Step Down (20″/16″)

– 5 Toes to Bar