Month: November 2016

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 Front Squat
Score: Rounds + Weight

B: Metcon (AMRAP – Rounds and Reps)

Ladder – 12:00

– Overhead Lunges (each) (45#/25#)

– Box Jumps (24″/20″)

– Wall Ball (20#/14# @ 9’/10′)

– Handstand Pushups

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/ 10 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 Pullups

CrossFit Montgomery – CF L2 & L3

Warm-up

– 500m Rower

Band Pulls

– 10 Front

– 10 Overhead

– 10 Behind

– 10 Pass Through

– 10 Press

2x: Warmup #1 (No Measure)

– 5 Pullups

– 10 Pushups

– 15 Air Squats

WOD

A: Metcon (Weight)

Five Rounds

– 1 Snatch Grip Deadlift

– 3 Rope Climbs

B: Metcon (Time)

Five Rounds For Time:

– 5 Deadlifts (275#/185#)

– 10 Burpees

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: Overhead Squat (5 x 1 @ 31X1)

B: Metcon (AMRAP – Rounds and Reps)

EMOM – 10:00

– 1.1 Squat Snatch
Score: Weight + Rounds

Finisher

C: Metcon (Time)

21-15-9 Reps For Time:

– Overhead Squat (95#/65#))

– Toes to Bar
RxPlus:

– Overhead Squat (115#/80#)

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

– 2 Front Squat
Score: Rounds + Weight

B: Metcon (Time)

For Time

– 1000m Run

– 100m Sled Push (3 Plates/2 Plates)

– 1000m Run

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 2 Reps w/ 2:00 Rest)

WOD

B: Metcon (Time)

For Time

– 10/8/9/8/7/6/5/4/3/2/1 Power Clean (135#/95#)

– 200m Row

CrossFit Montgomery – CF L2 & L3

Warm-up

– 500m Rower

Band Pulls

– 10 Front

– 10 Overhead

– 10 Behind

– 10 Pass Through

– 10 Press

2x: Warmup #1 (No Measure)

– 5 Pullups

– 10 Pushups

– 15 Air Squats

WOD

A: Metcon (AMRAP – Rounds and Reps)

AMRAP – 20:00

– 5 Ring Dips

– 10 KB Swings (24kg/16kg)

– 200m Run
RxPlus:

– KB Swing (32kg/24kg)

B: Tabata Weighted Planks (AMRAP – Rounds and Reps)

Tabata (8 x :20/:10)

– Weighted RKC Plank Holds

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: Overhead Squat (5 x 2 @ 31X1)

B: Metcon (AMRAP – Rounds and Reps)

EMOM – 10:00

– 1 Hang Squat Snatch + 1 Snatch Balance
Score: Weight + Rounds

Finisher

C: Metcon (Time)

21-15-9 Reps For Time:

– Wall Ball (20#/14# @ 10’/9′)

– Pullup
RxPlus:

– KB Swings (32kg/20kg)

CrossFit Montgomery – CF L2 & L3

Warm-up

Three Rounds

– 100 Single Unders

– :30 Weighted Cossack Hold (each leg)

– 1:00 Lat/Shoulder/Tricep Dumbbell Stretch on Bench

3x: Warmup #1 (No Measure)

– 5 Pullups

– 10 Pushups

– 15 Air Squats

WOD

A or B

A: Boneyard Baseline (Time)

For Time:

– 50 Air Squats

– 400m Run

– 40 Situps

– 400m Run

– 30 Pushups

– 400m Run

– 20 Pullups

– 400m Run

– 10 Burpees

B: Boneyard Baseline 2 (Time)

For Time:

– 800m Run

– 50 Air Squats

– 40 Situps

– 30 Pushups

– 20 Pullups

– 10 Burpees

– 800m Run

– 10 Burpees

– 20 Pullups

– 30 Pushups

– 40 Situps

– 50 Air Squats

– 800m Run

Boneyard Baseline (Time)

For Time:

– 50 Air Squats

– 400m Run

– 40 Situps

– 400m Run

– 30 Pushups

– 400m Run

– 20 Pullups

– 400m Run

– 10 Burpees

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

– 1 Front Squat
Score: Rounds + Weight

B: Metcon (AMRAP – Reps)

3:00 x 5 For Reps

– Max Thrusters (115#/75#’)

– Doubler Unders
Note: No rest between rounds.