Month: July 2017

CrossFit Montgomery – CF

Warm-up

10:00 – Rower @ 60%

Three Rounds

– 3 Plank Lunges

– 3 Plank Samsons

– 3 Plank Squats

Weightlifting

A: Back Squat (3 x E3MOM 1.1.1.1.1 Reps @ 85-90% of 1RM)

Metcon

B: Metcon (Time)

For Time

– 30 Double Unders

– 30 Wall Ball (20#/14# @ 10’/9′)

– 30 Double Unders

– 30 Wall Ball (20#/14# @ 10’/9′)

– 30 Double Unders

Anabolic Add-On

c: Anabolic Add-on – Cycle 2 Tuesday (Weight)

Four Rounds

– 10 See Saw Press (each)

– 10 Four Second Pullup Negatives

CrossFit Montgomery – CF

Warm-up

10:00 – AirDyne @ 60%

Band Pulls

– 10 Front

– 10 Overhead

– 10 Behind

– 10 Pass Through

– 10 Press

Weightlifting

A: Bench Press (3 x E3MOM 1.1.1.1.1 @ 85-90% of 1RM)

Metcon

B: Metcon (Time)

For Time

– 50 Burpee Box Jump Overs (20″/16″)
RxPlus: 24″/20″

Anabolic Add-On

C: Anabolic Add-on – Cycle 2 Monday (Weight)

Four Rounds

– 10 Ring Wings

– 10 Good Mornings

CrossFit Montgomery – CF

Warm-up

10:00 – Rower @ 60%

Three Rounds

– 5 Band Pulls (front)

– 5 BandOverhead Lunges (each)

– 5 Band Pulls (overhead)

– 5 Band Sotts Press

– 5 Band Pulls (behind)

Weightlifting

A: Shoulder Press (3 x E3MOM 2.2.2 @ 80-85% of 1RM)

Metcon

B: Metcon (Time)

Three Rounds For Time

– 15/10/5 Thruster (115#/75#)

– C2B Pullup
Thruster: 135#/95#

Anabolic Add-On

C: Anabolic Add-on – Cycle 2 Friday (No Measure)

Four Rounds

– 10 Pelican Curls

– 10 Ring Rows

CrossFit Montgomery – CF

Warm-up

10:00 – AirDyne @ 60%

1 to 5 Reps

– KB Deadlift

– KB Russian KB Swing

– Skin the cat

Weightlifting

A: Deadlift (3 x E3MOM 2.2.2.2 @ 80-85%)

Metcon

B: Metcon (AMRAP – Reps)

Tabata

– Situp (8 x :20/:10)

– Pushup (8 x :20/:10)

– Burpee (8 x :20/:10)
Score: Add lowest round of each station.

Rest: 30 seconds between stations.

Anabolic Add-On

C: Anabolic Add-on – Cycle 2 Thursday (Weight)

Four Rounds

– 10 Heavy Russian KB Swings

– 10 Stationary Reverse Lunge (total)

CrossFit Montgomery – CF

Warm-up

10:00 – Run @ 60%

1 to 3 Reps

– Inch Worm

– Cobra + Downward Dog

– Side to Side Lunge (each)

Weightlifting

A: Barbell Row (3 x E3MOM 2.2.2.2 Reps @ 80-85% of 1RM)

Metcon

B: Metcon (AMRAP – Reps)

AMRAP – 8:00

– 1k Rower

– Max Ground to Overhead (135#/85#)
RxPlus: 185#/125

Anabolic Add-On

C: Anabolic Add-on – Cycle 2 Wednesday (Weight)

Four Rounds

– 10 Bench Press

– 10 Band Curl

CrossFit Montgomery – CF

Warm-up

10:00 – Rower @ 60%

Three Rounds

– 3 Plank Lunges

– 3 Plank Samsons

– 3 Plank Squats

Weightlifting

A: Back Squat (3 x E3MOM 2.2.2.2 Reps @ 80-85% of 1RM)

Metcon

B: Metcon (Time)

For Time

– 20 Wall Ball (20#/14# @ 10’/9′)

– 200m Run

– 20 Box Jump (24″/20″)

– 200m Run

– 20 Burpee Pullup

Anabolic Add-On

c: Anabolic Add-on – Cycle 2 Tuesday (Weight)

Four Rounds

– 10 See Saw Press (each)

– 10 Four Second Pullup Negatives

CrossFit Montgomery – CF

Warm-up

10:00 – AirDyne @ 60%

Band Pulls

– 10 Front

– 10 Overhead

– 10 Behind

– 10 Pass Through

– 10 Press

Weightlifting

A: Bench Press (3 x E3MOM 2.2.2.2 @ 80-85% of 1RM)

Metcon

B: Metcon (Time)

For Time

– 250m Bear Crawl

Anabolic Add-On

C: Anabolic Add-on – Cycle 2 Monday (Weight)

Four Rounds

– 10 Ring Wings

– 10 Good Mornings

CrossFit Montgomery – CF

Warm-up

10:00 – Rower @ 60%

Three Rounds

– 5 Band Pulls (front)

– 5 BandOverhead Lunges (each)

– 5 Band Pulls (overhead)

– 5 Band Sotts Press

– 5 Band Pulls (behind)

Weightlifting

A: Shoulder Press (3 x E3MOM 3.3.3 @ 70-75% of 1RM)

Metcon

B: Metcon (Time)

Three Rounds For Time

– 21/15/9 Power Clean (135#/95#)

– 400m Run

Anabolic Add-On

C: Anabolic Add-on – Cycle 2 Friday (No Measure)

Four Rounds

– 10 Pelican Rows

– 10 Ring Rows

CrossFit Montgomery – CF

Warm-up

10:00 – AirDyne @ 60%

1 to 5 Reps

– KB Deadlift

– KB Russian KB Swing

– Skin the cat

Weightlifting

A: Deadlift (3 x E3MOM 3.3.3 @ 70-75%)

Metcon

B: Metcon (AMRAP – Reps)

Tabata

– Rower Calories (8 x :20/:10)

– Squat (8 x :20/:10)

– Weighted Planks 45#/25# (8 x :20/:10)
Score: Add lowest round of rower and squats plus number of plank rounds completed.

Rest: 30 seconds between stations.

Anabolic Add-On

C: Anabolic Add-on – Cycle 2 Thursday (Weight)

Four Rounds

– 10 Heavy Russian KB Swings

– 10 Stationary Reverse Lunge (total)

CrossFit Montgomery – CF

Warm-up

10:00 – Run @ 60%

1 to 3 Reps

– Inch Worm

– Cobra + Downward Dog

– Side to Side Lunge (each)

Weightlifting

A: Barbell Row (3 x E3MOM 3.3.3 Reps @ 70-75% of 1RM)

Metcon

B: Metcon (AMRAP – Reps)

AMRAP – 8:00

– 1k Rower

– Max Burpee Box Jumps (20″/16″)

Anabolic Add-On

C: Anabolic Add-on – Cycle 2 Wednesday (Weight)

Four Rounds

– 10 Bench Press

– 10 Band Curl