Month: October 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 #2 (No Measure)

– 5 Lunges (each)

– 10 Situps

– 15 Kettlebell Swings

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: Squat Clean (1/1/1/1/1 Reps w/ 2:00 Rest)

WOD

B: Metcon (Time)

Three Rounds For Time

– 15 Toes to Bar

– 15 Double KB Thrusters (24kg/16kg)

CrossFit Montgomery – CF L2 & L3

Warm-up

– 400m Row

Five Rounds

– 1 Inch Worm + Cobra + Downward Dog

– :20 RKC Plank

– 25m High Kicks

– 25m Fanny Kickers

Weightlifting

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

B: Metcon (AMRAP – Rounds and Reps)

Death By

– Deadlift w/ 70% of A

Finisher

C: Metcon (Time)

Burpee Ladder

– 1 to 10 Burpee

– 10 Russian KB Swings (24kg/16kg)

CrossFit Montgomery – CF L2 & L3

Warm-up

– 400m Run

PVC Pipe Warmup

– 10 pass throughs

– 10 twists

– 10 good mornings

– 10 pole stretches

– 10 overhead squats

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
Once with PVC. Then with barbell.

Skill

10:00

– Snatch Balance

WOD

Armistice (AMRAP – Reps)

Ladder – 9:00

– 100m Run

– 11 Situps

– 11 Air Squats

– 100m Run

– 22 Situps

– 22 Air Squats

– 100m Run

– 33 Situps

– 33 Air Squats

…

2:00 Rest

Ladder – 9:00

– 100m Run

– 11 Pushups

– 11 Box Jumps (24″/20″)

– 100m Run

– 22 Pushups

– 22 Box Jumps

– 100m Run

– 33 Pushups

– 33 Box Jumps

…
Note: Rx is squat snatch.

WOD

CrossFit Montgomery – CF L2 & L3

Warm-up

– 500m Row

PVC Pipe Warmup

– 10 pass throughs

– 10 twists

– 10 good mornings

– 10 pole stretches

– 10 overhead squats

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
Once with PVC. Then with barbell.

Skill

10:00

– Hang Squat Snatch

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP – 20:00

– 200m Run

– 21 KB Swings (24kg/16kg)

– 15 Pushups

– 9 Pullups

CrossFit Montgomery – CF L2 & L3

Warm-up

Three Rounds

– 200m Run

– 10 Plank Lunges

– 10 Pushups

– 10 Ring Rows

WOD

A: Metcon (Time)

Four Rounds

– 5 Tire Flips

– 50m Bear Crawl

B: Metcon (Time)

Four Rounds

– 25m Heavy Farmers Walk

– 10 Suitcase Deadlift

– 25m Heavy Farmers Walk

– 10 Suitcase Deadlift
Weight

– Men: 2 x 45# Per handle

– Women: 2 x 25# Per Handle

C: Metcon (AMRAP – Reps)

AMRAP – 5:00

– Slam Balls (30#/20#)

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 #2 (No Measure)

– 5 Lunges (each)

– 10 Situps

– 15 Kettlebell Swings

Weightlifting

A: Power Clean (2/2/2/2/2 Reps w/ 2:00 Rest)

WOD

B: The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles

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 (1/1/1/1/1 w/ 2:00 Rest)

B: Metcon (AMRAP – Rounds and Reps)

Death By

– Back Squat w/ 70% of A

Finisher

C: Metcon (Time)

For Time

– 10 Burpee Pullups

– 20 Burpee Box Jumpovers (24″/20″)

– 30 Burpees

CrossFit Montgomery – CF L2 & L3

Warm-up

– 400m Run

PVC Pipe Warmup

– 10 pass throughs

– 10 twists

– 10 good mornings

– 10 pole stretches

– 10 overhead squats

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
Once with PVC. Then with barbell.

WOD

Annisabel (Time)

For Time:

– 50/40/30/20/10 Double Unders

– 10/8/6/4/2 Power Snatches

Benchmark
Note: Rx is squat snatch.

CrossFit Montgomery – CF L2 & L3

Warm-up

– 500m Row

PVC Pipe Warmup

– 10 pass throughs

– 10 twists

– 10 good mornings

– 10 pole stretches

– 10 overhead squats

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
Once with PVC. Then with barbell.

Skill

10:00

– Snatch Balance

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP – 20:00

Buy-in: 1k Row

– 6 Toes to Bar

– 9 Pushups

– 12 Overhead Lunges Total (45#/25#)

CrossFit Montgomery – CF L2 & L3

Warm-up

Three Rounds

– 200m Run

– 10 Plank Lunges

– 10 Pushups

– 10 Ring Rows

WOD

A: Metcon (Time)

Four Rounds

– 2 Rope Climb

– 25 Ball Slams (30#/20#)

B: Metcon (Time)

Four Rounds

– 10 Double KB Rows (24kg/16kg)

– 10 Candle Sticks

C: Metcon (Time)

Four Rounds

– 50m Sled Push (25m Low/25m High)

– 200m Run
Weight

Men: 4 x 45#

Women: 2 x 45# + 2 x 25#