CrossFit Montgomery – CF L2 & L3
Time Trial Run – 60:00 (Distance)
Max distance in sixty minutes.
Time Trial Rower – 60:00 (Distance)
Max distance in sixty minutes.
Time Trial AirDyne – 60:00 (Distance)
Max distance in sixty minutes.
Categories
Month: May 2017
Categories
2017-05-05
CrossFit Montgomery – CF L2 & L3
Warm-up
– 200m Run
– 25m High Kicks
– 25m Side to Side Lunge
– 250m Row
Couch Stretch
– 2:00 each side
WOD
A: Metcon (Weight)
Five Rounds
– 1 Rope Climb
– 50m Heavy Farmers Carry
– 5 Push Press (135#/95#)
– 50m Heavy Sled Push
RxPlus
– 1 Legless Rope Climb
– 5 Push Press (165#/115#)
Sprints
B: Metcon (AMRAP – Rounds)
EMOM – 11:00
– 100m Sprint
Note:
– All out effort
Substitute:
– Row 100m Male and 80m Female
Categories
2017-05-04
CrossFit Montgomery – CF L2 & L3
Warm-up
13:00
– Row or Run @ 60%
Metcon
A: Metcon (Time)
Five Rounds for Time
– Buy-in: 500m Row
– 10 Toes to Bar
– 20 Wall Ball
– 20 Situps
– 10 Wall Ball (20#/14# @ 10’/9′)
Finisher
13:00
– AirDyne or Run
Categories
2017-05-03
CrossFit Montgomery – CF L2 & L3
Warm-up
13:00
– Row or Run @ 60%
Weightlifting
A: Shoulder Press (2/2/2/2/2)
WOD
B: Metcon (AMRAP – Rounds)
EMOM – 10:00
– 5 Hang Power Clean (135#/85#)
– 5 Pullup
– 5 Box Jump (30″/24″)
Note: Each round AFAP.
Finisher
13:00
– AirDyne or Run @ 60%
Categories
2017-05-02
CrossFit Montgomery – CF L2 & L3
Warm-up
13:00
– Row or Run @ 60%
Weightlifting
A: Metcon (Weight)
Every 90 Seconds x 7
– 2 Deadlift @ 75-80% 1RM
Metcon
B: Metcon (AMRAP – Reps)
Every 90 Seconds x 7
– 200m Run
– Max Burpees
Finisher
13:00
– AirDyne or Run