Month: March 2017

CrossFit Montgomery – CF L2 & L3

Open WOD

CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 225# / 155#

55 Wall-Ball Shots, 20# / 14#

55 Calorie Row

55 Handstand Push-ups

CrossFit Montgomery – CF L2 & L3

Warm-up

– 400m Run

PVC Pipe Warmup

– 10 Pass Throughs

– 10 Twists

– 10 Good Mornings

– 10 Pole Stretches

3x: Warmup #3 (No Measure)

– 10 Overhead Squats

– 10 Burpees

Weightlifting

A: Weighted Pull-ups (3/2/1/3/2/1/3/2/1 w/ 1:00 Rest)

Finisher

B: Metcon (Time)

Five Rounds

– 25m Double KB OH Walk

– 25m Double KB Front Rack Lunge

– 50m Double KB Farmers Walk

– 25m Lunge

– 25m Bear Crawl

CrossFit Montgomery – CF L2 & L3

Warm-up

– 500m Rower

1 to 5 Reps:

– Pushup

– Situp

– Squat

– Ring Row

Weightlifting

A: Bench Press (4/4/4/4/4/4)

Finisher

B: Metcon (Time)

21/18/15/12/9 Reps for Time:

– Push Press (95#/65#)

– Rower (Calories)
RxPlus:

– Push Press (115#/75#)

CrossFit Montgomery – CF L2 & L3

Warm-up

Two Rounds

– 400m Row

– 10 Inch Worms

2x: Warmup #2 (No Measure)

– 5 Lunges (each)

– 10 Situps

– 15 Kettlebell Swings

Skill

15:00

– Snatch Grip Deadlift

– Hang Power Snatch

– Snatch Balance

*Keep it light and focus on position and technique.

WOD

Metcon (AMRAP – Rounds and Reps)

EMOM – 20:00

– Odd: 4 Power Cleans (135#/85#)

– Even: Max Barbell Burpees
RxPlus:

– 4 Power Snatches (135#/85#)

Score: Completed odd rounds plus total reps on even rounds.

CrossFit Montgomery – CF L2 & L3

Warm-up

Two Rounds

– 200m Run

– 25m Lunges w/ Instep Stretch

– 25m Burpee Broad Jump

2x: Warmup #1 (No Measure)

– 5 Pullups

– 10 Pushups

– 15 Air Squats

Weightlifting

A: Front Squat (4/4/4/4/4/4 w/ 2:00 Rest)

WOD

B: Metcon (AMRAP – Rounds and Reps)

AMRAP – 20:00

– 6 C2B Pullups

– 8 Box Jumps (24″/20″)

– 200m Run
RxPlus

– 3 Muscle Ups

CrossFit Montgomery – CF L2 & L3

WOD

CrossFit Games Open 17.3 (AMRAP – Reps)

Prior to 8:00, complete:

3 rounds of:

6 chest-to-bar pull-ups

6 squat snatches (95# / 65#)

Then, 3 rounds of:

7 chest-to-bar pull-ups

5 squat snatches (135# / 95#)

*Prior to 12:00, complete 3 rounds of:

8 chest-to-bar pull-ups

4 squat snatches (185# / 135#)

*Prior to 16:00, complete 3 rounds of:

9 chest-to-bar pull-ups

3 squat snatches (225# / 155#)

*Prior to 20:00, complete 3 rounds of:

10 chest-to-bar pull-ups

2 squat snatches (245# / 175#)

Prior to 24:00, complete 3 rounds of:

11 chest-to-bar pull-ups

1 squat snatch (265# / 185#)

*If all reps are completed, time cap extends by 4 minutes.

CrossFit Montgomery – CF L2 & L3

Warm-up

– 25m Lunge

– 25m High Kicks

– 25m Side to Side Lunge

– 25m Bear Crawl

– 25m Burpee Broad Jump

WOD

Metcon (5 Rounds for reps)

1. Tabata KB Swings

– 1:00 Rest

2. Tabata Burpees

– 1:00 Rest

3. Tabata Row

– 1:00 Rest

4. Tabata Situps

– 1:00 Rest

5: Ring Dips
Score: Total reps

CrossFit Montgomery – CF L2 & L3

Warm-up

Three Rounds

– 1:00 Rower

– 5 Inch Worms

– 5 Plank Lunges

Skill

10:00

– Snatch Balance

WOD

L3 A: Metcon (Weight)

EMOM – 20:00

– Odd: 1 Squat Snatch

– Even: 8 Barbell Burpees

CrossFit Montgomery – CF L2 & L3

Warm-up

PVC Pipe Warmup

– 10 Pass Throughs

– 10 Twists

– 10 Good Mornings

– 10 Pole Stretches

– 10 Overhead Squats

Olympic Warmup

– 5 Down and Ups

– 5 Shrugs

– 5 High Elbows

– 5 Power Cleans

– 5 Front Squats

– 5 Squat Drops

– 5 Full Cleans

WOD

L3 A: Metcon (3 Rounds for reps)

Three Rounds w/ 2:00 Rest

AMRAP – 5:00

– 3 Power Cleans (135#/95#)

– 6 Pushups

– 9 Air Squats
RxPlus:

– 165#/115#

Finisher

Tabata (8 x 20/10)

– RKC Hold

CrossFit Montgomery – CF L2 & L3

Warm-up

– 2:00 Row

– 1:00 Jump Rope

With a partner:

– 1 to 5 Reps: Situps

– 1 to 5 Reps: Pushups (Rest in plank)

– 1 to 5 Reps: Goblet Squats (Rest in bottom of squat)

Weightlifting

L2 A: Front Squat (3/3/3/3/3 @ 31X1)

Rest: 2:00

L2 B: Push Press (3/3/3/3/3 @ 12X1)

Finisher

C: AMRAP – 6:00 Double Unders (AMRAP – Reps)

AMRAP – 6:00

– Double Unders