Categories
Workouts

2016-10-05

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 (AMRAP – Rounds and Reps)

Five Rounds w/ 2:00 Rest

– 1 Press

Then Until Failure

– Push Press w/ 5 sec pause in front rack
Score: Heaviest weight + reps of push press completed during a single round with that weight.

Note: One strict press. Immediately complete as many push press as possible resting 5 secs in the front rack.

B: Metcon (AMRAP – Reps)

2:00 x 8

– Max Unbroken Ring Dips

– Max Unbroken KB Swings (24kg/16kg)
RxPlus:

KB Swings (32kg/20kg)