Categories
Workouts

2017-03-03

CrossFit Montgomery – CF L2 & L3

WOD

CrossFit Games Open 17.2 (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 toes-to-bars

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 bar muscle-ups

8 power cleans

M: 50-lb. dumbbells

F: 35-lb. dumbbells

* alternating between toes-to-bars and bar muscle-ups every 2 rounds

CrossFit Games Open 17.2 Scaled (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 hanging knee-raises

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 chin-over-bar pull-ups

8 power cleans

M: 35-lb. dumbbells

F: 20-lb. dumbbells

* alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds

Categories
Workouts

2017-03-02

CrossFit Montgomery – CF L2 & L3

Warm-up

– 800m Run

3c: Warmup #1 (No Measure)

– 5 Pullups

– 10 Pushups

– 15 Air Squats

WOD

Metcon (AMRAP – Reps)

EMOM – 30:00

– 1 to 10: 4 Handstand Pushups

– 11 to 20: 6 Burpee Pullups

– 21 to 30: 8 Box Jumps w/ Step Down (24″/20″)