Month: January 2017

CrossFit Montgomery – CF L2 & L3

Warm-up

Three Rounds

– 100 Singles

– 5 Inch Worms

– 10 Plank Lunges (Total)

2x: 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

Weightlifting

A: Metcon (AMRAP – Rounds and Reps)

Every 30 Seconds x14

– Odd: 5 Clean Grip Deadlift

– Even: 1 Hang Squat Clean
Note: Fourteen 30 second rounds.

Score: Total completed rounds + weight.

WOD

B: Metcon (AMRAP – Rounds and Reps)

AMRAP – 10:00

– 5 Pullup

– 10 Pushup

– 15 Air Squat

Accessory

Metcon (AMRAP – Reps)

EMOM – 6:00

– Max Unbroken False Grip Ring Rows

– Ring Unbroken Dips
Score: Total Reps

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

Skill

Banded PVC Pulls

– 25 Reps

Overhead Banded PVC Pulls

– 25 Reps

Weightlifting

A: Weighted Pull-ups (2/2/2/2/2 w/ 2:00 Rest)

WOD

Rest 2:00 between A, B, and C

A: Metcon (AMRAP – Reps)

AMRAP – 4:00

– Toes to Bar

B: Metcon (AMRAP – Reps)

AMRAP – 4:00

– KB Swings (24kg/16kg)

C: Metcon (Time)

For Time

– 1k Run

CrossFit Montgomery – CF L2 & L3

Warm-up

– 250m Row

Three Rounds

– 15 Duck Walk Steps (each)

– 10 Plank Samsons (total)

– 5 Inch Worms

Weightlifting

A: Metcon (AMRAP – Rounds and Reps)

EMOM – 6:00

– 2 Front Squat @ 85-90% 1RM
Score: Completed rounds + weight

WOD

No rest between B and C

B: Metcon (AMRAP – Rounds and Reps)

AMRAP – 5:00

– 4 Double KB Thruster (24kg/16kg)

– 6 Burpee

C: Metcon (AMRAP – Rounds and Reps)

AMRAP – 5:00

– 4 Double KB Clean and Press (24kg/16kg)

– 6 Burpee

Accessory

Tabata Weighted Planks (AMRAP – Rounds and Reps)

Tabata (8 x :20/:10)

– Weighted RKC Plank Holds

CrossFit Montgomery – CF L2 & L3

Warm-up

Band Pulls

– 10 Front

– 10 Overhead

– 10 Behind

– 10 Pass Through

– 10 Press

3:00

– Double Under Practice

2x: 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

WOD

A: Metcon (AMRAP – Reps)

AMRAP – 5:00

– Turkish Getup (20kg/12kg)

B: CrossFit Games Open 11.1 (AMRAP – Rounds and Reps)

10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#

CrossFit Montgomery – CF L2 & L3

Warm-up

Three Rounds

– 50 Single Unders

– 5 Ring Rows

– 10 Pushups

– 15 Air Squats

Skill

Arch to Hollow Snaps

– 25 Reps

Banded PVC Pulls

– 50 Reps

WOD

A: Metcon (No Measure)

Five Rounds w/ 1:00 Rest

– 1.1.1 Strict C2B Pullup
Note: 1 rep every 10 seconds on the clock for a total of 3 reps. Rest one minute. Add weight or band as needed.

B: Metcon (AMRAP – Rounds and Reps)

AMRAP – 20:00

– 25 Calorie Row

– 10 Tactical Lunges w/ 32kg/24kg (total)

– 10 Ring Dips

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 Burpees

– 1:00 Box Jumps (20″/16″)

– 1:00 KB Swing (24kg/16kg)

– 1:00 Rest
Score: Total reps

Accessory

C: Metcon (Weight)

Four Rounds

– 6 Double KB Presses

– 8 Double KB Rows
Score: Size kettlebell

CrossFit Montgomery – CF L2 & L3

Warm-up

– 500m Row

– 15 Naked Turkish Getup with a 2 second pause in each position

Note: each arm

Skill

Arch to Hollow Snaps

– 25 Reps

Weightlifting

A: Push Press (3/3/3/3/3 w/ 2:00 Rest)

WOD

B: Metcon (Time)

100 Reps For Time

– Strict Pullup

– HSPU
Note: Complete 100 reps total of pullups and/or handstand pushups, not each.

CrossFit Montgomery – CF L2 & L3

Warm-up

Two Rounds

– 1:00 Jump Rope

– 27 Squat Warmup

Weightlifting

2x: Warmup #2 (No Measure)

– 5 Lunges (each)

– 10 Situps

– 15 Kettlebell Swings

A: Metcon (AMRAP – Rounds and Reps)

EMOM – 5:00

– 3 Front Squats @ 80-85% 1RM Front Squat
Score: Completed rounds + weight.

WOD

B: Metcon (AMRAP – Rounds)

EMOM – 15:00

– 1st: 20 Wall Ball (20#/14# @ 10’/9′)

– 2nd: 30 Situps

– 3rd: 40 Double Unders
Note: First minute do 20 wall ball, second minute do 30 situps, third minute do 40 double unders. Repeat five times.

Scale: 60 singles for 40 doubles.

Accessory

C: Metcon (AMRAP – Rounds)

8 Rounds

– :20 Hollow Hold

– :10 Superman Hold

CrossFit Montgomery – CF L2 & L3

Warm-up

Three Rounds

– 1:00 Jump Rope

– 5 Lunges (each)

– 10 Situps

– 15 KB Swings

Test

The goal is to complete 5k. Cutoff is 3k @ 15:00. If you are not passed 3k at 15:00 stop. If you are passed 3k at 15:00 continue to 5k.

A1: 3k Row (Time)

For Time:

– 3k Row

A2: 5k Row (Time)

Max Effort 5k Row

B: Front Plank (As long as possible)

Score: Each second equals one rep.

CrossFit Montgomery – CF L2 & L3

Warm-up

– 500m Rower

WOD

CrossFit Games Open 16.4 (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 225# / 155#

55 Wall-Ball Shots, 20# / 14#

55 Calorie Row

55 Handstand Push-ups

2x: Warmup #2 (No Measure)

– 5 Lunges (each)

– 10 Situps

– 15 Kettlebell Swings