Categories
Workouts

2016-11-07

CrossFit Montgomery – CF L2 & L3

Warm-up

-400m Run

Couch Stretch

– 1:00 Position 1 (each)

– 1:00 Position 2 (each)

PVC Pipe Warmup

– 10 Pass Through

– 10 Twist

– 10 Good Morning

– 10 Pole Stretch

– 10 Overhead Squat

3x: 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
PVC Pipe, Barbell, Barbell plus weight

Weightlifting

A: Snatch (1RM – 15:00)

B: Metcon (AMRAP – Rounds and Reps)

AMRAP – 10:00

– 1 to 5 Push Press (115#/75#)

– 5 to 1 Box Jumps (24#/20#)
Note: When you complete round of 5 push presses and 1 box jump start back at 1 push press and 5 box jumps.

RxPlus:

– Push Press (135#/85#)