Month: August 2017

CrossFit Montgomery – CF

Warm-up

10:00 – Rower @ 60%

Three Rounds

– 5 PVC Pass Throughs

– 5 PVC Overhead Lunges (each)

– 5 PVC Whirly Birds

– 5 PVC Overhead Squats

– 5 PVC Sot Presses

Weightlifting

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

Metcon

B: Metcon (AMRAP – Rounds and Reps)

EMOM – 8:00

– 3 Thrusters (115#/80#)

– Max Power Cleans
RxPlus

Thruster: 135#/95#

Score: Rounds of completed thrusters + total power cleans

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 1.1.1.1.1 @ 85-90%)

Metcon

B: Metcon (AMRAP – Reps)

Tabata

– Hollow Rocks (8 x :20/:10)

– Ring Dips (8 x :20/:10)

– Handstand Holds (8 x :20/:10)
Score: Add lowest round hollow rocks and ring dips to rounds of handstand holds 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 1.1.1.1.1 Reps @ 85-90% of 1RM)

Metcon

B: Metcon (AMRAP – Reps)

AMRAP – 8:00

– 1k Rower

– Max Overhead Squats (95#/65#)

Anabolic Add-On

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

Four Rounds

– 10 Bench Press

– 10 Band Curl