Month: April 2017

CrossFit Montgomery – CF L2 & L3

Warm-up

– 400m Run

Three Rounds

– 1:00 Dumbbell Lat/Shoulder/Tricep on Bench

– :30 Weighted Cossack Squat Hold (each)

– :30 RKC Plank Hold

WOD

Whole Bunch Of Tests. Give it your all. Make them count.

Rest 2:00 between parts.

A: 1:00 Pullups (AMRAP – Reps)

AMRAP – 1:00

– Pullups

B: 1:00 Air Squats (AMRAP – Reps)

AMRAP – 1:00

– Air Squats

C: 1:00 Pushups (AMRAP – Reps)

AMRAP – 1:00

– Pushups

D: 1:00 Situps (AMRAP – Reps)

AMRAP – 1:00

– Situps

E: Body Weight 1 to 10 Ladder (Time)

1 to 10 Reps For Time

– Pullup

– Air Squat

– Pushup

– Situp

CrossFit Montgomery – CF L2 & L3

Warm-up

– 250m Row

PVC Pipe Warmup

– 10 Pass Throughs

– 10 Twists

– 10 Good Mornings

– 10 Pole Stretches

– 10 Overhead Squats

3x: 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
1 time with PVC

1 time with barbell

1 time with weight

Level Two

L2 A: Power Clean

1RM – 15:00

Level Three

L3 A: Squat Clean

1RM – 15:00

Finisher

Power Test #1 (Time)

For Time:

– 250m Row

– 15 KB Swings (32kg/24kg)

– 25 burpees

– 15 KB Swings (32kg/24kg)

– 250m Row

CrossFit Montgomery – CF L2 & L3

Warm-up

Three Rounds

– 100 Single Unders

– :30 Weighted Cossack Hold (each leg)

– 1:00 Lat/Shoulder/Tricep Dumbbell Stretch on Bench

3x: Warmup #1 (No Measure)

– 5 Pullups

– 10 Pushups

– 15 Air Squats

WOD

B: Boneyard Baseline 2 (Time)

For Time:

– 800m Run

– 50 Air Squats

– 40 Situps

– 30 Pushups

– 20 Pullups

– 10 Burpees

– 800m Run

– 10 Burpees

– 20 Pullups

– 30 Pushups

– 40 Situps

– 50 Air Squats

– 800m Run

CrossFit Montgomery – CF L2 & L3

Warm-up

Three Rounds

– :30 Weighted Cossack Squat Hold (each)

– 1:00 Dumbbell Lat/Shoulder/Tricep Stretch on Bench

Three Rounds

– 3 Inch Worms

– :30 RKC Plank

– 3 Downward Dog + Cobra

– 10 KB Russian KB Swings

Weightlifting

A: The CrossFit Total (Total Weight)