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

Weightlifting

A: Deadlift (5 x 5 Reps w/ 2:00 Rest)

WOD

B: Metcon (AMRAP – Rounds and Reps)

AMRAP – 10:00

– 5 Shoulder to Overhead

– 10 Hang Cleans

– 10 Box Jumps w/ Step Down (24″/20″)

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

B: Metcon (AMRAP – Rounds and Reps)

Death By

– Front Squat w/ 70% of A

Finisher

C: Metcon (Time)

21-15-9 For Time

– Wall Ball (20#/14# @ 10’/9′)

– Pullup

CrossFit Montgomery – CF L2 & L3

Warm-up

– 400m Run

PVC Pipe Warmup

– 10 Pass Through

– 10 Twists

– 10 Good Mornings

– 10 Pole Stretches

– 10 Overhead Squats

Skill

Strict Muscle Up

– False Grip Hang

– False Grip Pull Rings to Ribs

– False Grip Pull Rings to Ribs and Transition Over Rings

Scale: To scale create a sling with a band between the rings and sit in the band. You may do negatives. Starting at the top lower yourself down and transition to a hang from the rings.

WOD

Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#

CrossFit Montgomery – CF L2 & L3

Warm-up

Three Rounds:

– 5 inch worms

– 5 plank lunges

– 5 plank samsons

– 5 burpee broad jumps

– 30 second RKC plank

WOD

Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″

CrossFit Montgomery – CF L2 & L3

Warm-up

Three Rounds

– 200m Run

– 3 Downward Dogs into Cobra

– 5 Band Pulls (front, overhead, behind, pass through, press)

– 10 Pushups

– 10 Ring Rows

Lynne (AMRAP – Reps)

5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups

CrossFit Montgomery – CF L2 & L3

Warm-up

Three Rounds:

– 10 Ring Rows

– 10 Pushups

– 10 Air Squats

– 25m High Kicks

– 25m Fanny Kickers

– 200m Run

WOD

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

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.

WOD

Isabel (Time)

For Time: 30 Snatches, 135# / 95#
Note: Rx is squat snatch.

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)

Skill

15:00

– Squat Snatch

WOD

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#

CrossFit Montgomery – CF L2 & L3

Warm-up

Three Rounds

– 200m Run

– 10 Plank Lunges

– 10 Pushups

– 10 Ring Rows

WOD

A: Metcon (AMRAP – Rounds and Reps)

EMOM – 10:00

– 3 Back Squat
Score: Rounds + Weight

B: Metcon (AMRAP – Reps)

AMRAP – 12:00

– 10 Overhead Lunges (45#/25#)

– 30 Double Unders

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)