Month: January 2017

CrossFit Montgomery – CF L2 & L3

Warm-up

Three Rounds

– 25 Calorie Row

– 25m High Kicks

– 25m Fanny Kicks

– 5 Inch Worms

Weightlifting

A: Tabata BW Deadlifts (AMRAP – Reps)

Eight Rounds (:20/:10)

– Body Weight Deadlifts

WOD

B: Metcon (AMRAP – Reps)

Four Rounds

– 1:00 Situps

– 1:00 Box Jumps (20″/16″)

– 1:00 Burpees

– 1:00 Rest
Score: Total reps

Accessory

C: Metcon (Weight)

Four Rounds

– 6 False Grip Ring Row

– 6 5 Second Ring Dip Negatives
Note: Use weight vest if able to.

Score: Combined weight used on ring row and ring dips

CrossFit Montgomery – CF L2 & L3

Warm-up

– Tabata Jump Rope

Sots Press

– 4 x 5 Reps

Note: PVC Pipe first round. Then barbell if able to after that.

Weightlifting

A: Shoulder Press (1/1/1/1/1 w/ 2:00 Rest)

WOD

B: Metcon (Time)

Four Rounds For Time

– 20 Strict Pullup

– 20 HSPU

CrossFit Montgomery – CF L2 & L3

Warm-up

– 250m Row

Two Rounds

– 1:00 Couch Stretch (each leg)

– 10 Plank Lunges (each leg)

– 5 Burpee Broad Jumps

Weightlifting

A: Thruster (1/1/1/1/1/1/1/1 w/ 2:00 Rest)

WOD

B: Metcon (AMRAP – Rounds)

EMOM – 15:00

– 1st: 20 Kettlebell Swings (24kg/16kg)

– 2nd: 20 Air Squats

– 3rd: 20 Pushups

CrossFit Montgomery – CF L2 & L3

CrossFit Games Open 13.3 (AMRAP – Rounds and Reps)

12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups

CrossFit Montgomery – CF L2 & L3

Warm-up

2x: Warmup #1 (No Measure)

– 5 Pullups

– 10 Pushups

– 15 Air Squats

Gymnastics

Three Position Kip on Box (Drill #5)

– 5 x 5 Reps

Leg Assisted Kipping Pullup (Drill #6)

– 5:00 Practice

A: Metcon (AMRAP – Reps)

EMOM Ladder – 10:00

– Supinated Grip Pullups (Chinups)

Note: Becomes AMRAP when EMOM is broken

WOD

B: Metcon (Time)

40-30-20-10 Reps For Time

– Calories Row

– Air Squat

CrossFit Montgomery – CF L2 & L3

Warm-up

– 500m Row

PVC Pipe Warmup

– 10 Pass Through

– 10 Twist

– 10 Good Morning

– 10 Pole Stretch

– 10 Overhead Squat

1x: Olympic Warmup (Clean) (No Measure)

– 5 Down and Up

– 5 Shrugs

– 5 High Elbows

– 5 Muscle Cleans

– 5 Front Squats

– 5 Squat Drops

– 5 Full Cleans

Skill

5:00

– Push Jerk

Weightlifting

A: Metcon (AMRAP – Reps)

EMOM Ladder – 10:00

– Ground to Overhead (135#/85#)

Note: 1 rep the first minute, 2 reps the second minute, etc. Becomes AMRAP when EMOM is broken.

WOD

B: Metcon (AMRAP – Rounds and Reps)

AMRAP – 10:00

– 30 Double Under

– 5 Ring Dip

– 5 Toes to Bar

CrossFit Montgomery – CF L2 & L3

Warm-up

Three Rounds

– 50 Jump Rope

– 5 Band Pulls (front/overhead/behind/pass through)

Skill

Controlled Kipping Swing

– 5 x 8 Swings

Three Position Kipping Pullup on box

– 5 x 5 Reps

Weightlifting

A: Metcon (Weight)

Strict Press 2/2/2/2/2 w/ 2:00

Finisher

B: Metcon (Time)

For Time

– 10 to 1 Pullup

– 1 to 10 Burpee

– 10 Russian Swings

(32kg/24kg)

CrossFit Montgomery – CF L2 & L3

Warm-up

Three Rounds

– 5 Plank Lunges (each)

– 5 Downward Dog to Cobra

Couch Stretch

– 2:00 each side

Weightlifting

A: Metcon (AMRAP – Rounds and Reps)

EMOM – 7:00

– 1 Front Squat @ 90-95% 1RM
Score: Completed rounds plus weight.

WOD

Rest: 1:00 betwen B, C, and D.

B: Metcon (AMRAP – Reps)

AMRAP – 4:00

– OH Lunges (45#/25#)

C: Metcon (AMRAP – Reps)

AMRAP – 4:00

– Weighted Situps (45#/25#)

D: Metcon (AMRAP – Reps)

AMRAP – 4:00

– Plate Squats (45#/24#)
Rx: Hold Plate out front at arms length.

Scale: Hold plate to your chest.

CrossFit Montgomery – CF L2 & L3

Warm-up

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

CrossFit Games Open 12.2 (AMRAP – Rounds and Reps)

In 10-Minutes:
30 Snatches, 75# / 45#
30 Snatches, 135# / 75#
30 Snatches, 165# / 100#
AMRAP Snatches, 210# / 120#
Scale:

– 30 Snatch (75#/45#)

– 30 Snatch (95#/60#)

– 30 Snatch (115#/75#)

– AMRAP (135#/90#)

CrossFit Montgomery – CF L2 & L3

Warm-up

– 30 Calorie Row

PVC Pipe Warmup

– 10 Pass Through

– 10 Twist

– 10 Good Morning

– 10 Pole Stretch

– 10 Overhead Squat

Skill

Overhead Banded PVC Pulls

– 25 Reps

Hanging Arch and Hollows

– 5:00 Practice

Weightlifting

A: Push Press (2/2/2/2/2 w/ 2:00 Rest)

WOD

B: Metcon (AMRAP – Rounds and Reps)

AMRAP x Three Rounds

– 3:00 10 Squat Thrust + 10 Box Jump (20″/16″)

– 2:00 Calories Row
Score: Completed full rounds of squat thrust and box jump + total calories. Each round of AMRAP starts back at squat thrust. No picking up where you left off when you come off rower.

Note: No rest between rounds.