Month: November 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 #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 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 – Rounds and Reps)

AMRAP – 15:00

– 25 Hang Clean (95#/65#)

– 25 Situps

CrossFit Montgomery – CF L2 & L3

Warm-up

– 500m Rower

3x: Warmup #2 (No Measure)

– 5 Lunges (each)

– 10 Situps

– 15 Kettlebell Swings

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
PVC Pipe then Barbell

WOD

A: Metcon (Time)

For Time

– 3/6/9/12/15 Pullup

– 400m Run

B: Tabata Burpees (AMRAP – Reps)

Eight Rouns (:20/: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: Tempo Overhead Squat (5 x 3 @ 31X1)

B: Metcon (AMRAP – Rounds and Reps)

EMOM – 10:00

– 1 Hang Squat Snatch
Score: Rounds + Weight

Finisher

C: Metcon (Time)

21-15-9 Reps For Time:

– OH KB Swing (24kg/16kg)

– Box Jump (24″/20″)
RxPlus:

– KB Swings (32kg/20kg)

CrossFit Montgomery – CF L2 & L3

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders

CrossFit Montgomery – CF L2 & L3

Warm-up

Three Rounds

– 30 Alternating Toe Touches (total)

– 1:00 Calf Stretch on Upright (each)

– 1:00 Couch Stretch (each)

– :30 Weighted Cossack Squat Hold (each side)

Note:

– Alternating Toe Touches: Standing on one leg hinge at the hip and touch your toe with the opposite hand

– Calf stretch, :30 pushing hip to post, :30 seconds pushing knee to post.

WOD

A: 10:00 Squat Test (AMRAP – Reps)

Third world squat until you can’t.

B: 5k Row (Time)

Max Effort 5k Row

CrossFit Montgomery – CF L2 & L3

Warm-up

– 500m Rower

– 25m Lunge With Hands Overhead

– 25m High Kicks

– 25m Fanny Kickers

– 25m Bear Crawl

– 25m Crab Crawl

– 25m Burpee Broad Jumps

Skill

10:00 Muscle Up Progressions

Weightlifting

A: Overhead Squat (1RM – 15:00)

Finisher

B: Metcon (Time)

Five Rounds

– 200m Run

– 50/40/30/20/10 Lunges (total)
Note: Lunges occur on the 200m route. Lunge then run the rest of the 200m. Lunge again when you get back to the start of the 200m route.

CrossFit Montgomery – CF L2 & L3

Warm-up

Three Rounds

– 5 Band Pulls (Front/Behind/Overhead/Pass Through/Press)

– 5 Ring Rows

– 5 Pushups

– 5 Downward Dog + Cobra

3x: Warmup #1 (No Measure)

– 5 Pullups

– 10 Pushups

– 15 Air Squats

WOD

A: Metcon (AMRAP – Rounds and Reps)

EMOM – 10:00

– 5 Strict Pullups
Scale: 5 pullup negatives (3 second minimum)

Note: When unable to complete reps within the minute the remainder of the time it becomes an AMRAP. If you finish all ten rounds you get credit for each additional rep completed during the last minute.

B: Metcon (AMRAP – Reps)

Five Rounds

– :30 Ring Rows

– :30 Rest

– :30 KB Swings (24kg/16kg)

– :30 Rest

– :30 Situps

– :30 Rest

– :30 Burpees

– :30 Rest
Score: Lowest total of reps completed in a round.

RxPlus:

– KB Swing (32kg/20kg)

CrossFit Montgomery – CF L2 & L3

Warm-up

-400m Run

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#)

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

3x: Warmup #2 (No Measure)

– 5 Lunges (each)

– 10 Situps

– 15 Kettlebell Swings

Weightlifting

A: Hang Power Snatch (1/1/1/1/1 w/ 2:00 Rest)

WOD

B: DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here

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 Run

– 10 Pullups

– 20 Air Squats

– 50 Double Unders