Month: January 2018

CrossFit Montgomery – CF

Warm-up

2 Rounds

4 Squat thrusts

4 Plank Lunge w/Reach

12 Sit-ups

12 Cal Row or Bike

10 Wall Squats

A: Metcon (Weight)

Clean and Jerk Complex
Every 90 secs x 6 sets

1 Hang Power Clean

1 Power Clean

1 Split Jerk

Set 1 @ 50% of 1RM Jerk

Set 2 @ 60%

Set 3 @ 63%

Set 4 @ 68%

Set 5-6 @ 72%

B: Metcon (Time)

For Time
Row 1,000 Meters, 15 Power Clean and Jerks (115/80)

Row 750 Meters, 12 Power Clean and Jerks (135/95)

Row 500 Meters, 9 Power Clean and Jerks (155/105)

Row 250 Meters, 6 Power Clean and Jerks (185/135)

CrossFit Montgomery – CF

Warm-up

3:00 Bike or Row

2 Rounds

3 Plank Lunge w/Reach (each side)

5 Strict Pull-ups

3 Inch Worms

5 Wall Squats

A: Metcon (Time)

For Time (20 Min Time Cap)
20 Hang Squat Cleans (95/65)

20 Handstand Pushups

20 Thrusters

20 Box Jumps (24″/20″)

20 Overhead Squats

20 Chest to Bar Pull-Ups

*Scale weight to meet the time cap

B: Metcon (Calories)

Row for Calories
10 Sets :40 on/:20 off

CrossFit Montgomery – CF

Warm-up

Row 500 Meters

7 Plank Lunge w/ Reach

7 Walkouts

Row 250 Meters

5 Plank Lunge w/ Reach

5 Walkouts

Handstand Push-ups

AMRAP 2:00 Strict Handstand Push-ups

Rest 1:00

AMRAP 1:00 Strict Handstand Push-ups

Rest :30s

AMRAP :30s Strict Handstand Push-ups

*Athletes w/o Strict HSPUs should complete double dumbbell or kettlebell press to build strength.

Back Squat (8-6-4-2)

Build towards a heavy 2RM for today with minimal rest between sets

A: Metcon (AMRAP – Rounds and Reps)

3 Rounds (Rotating Stations)
Minutes 0-2: 75 Double Unders

Minutes 2-4: 20 Toes-to-Bar

Minutes 4-6: 30 Wallballs (20/14)

CrossFit Montgomery – CF

Warm-up

500m Row

then

5-4-3

Walk outs

Plank Lunge w/reach

*20 sec Plank (elbows) after each round

Primer

E2MOM x5 Sets

2 Pausing Clean Pulls

*work between 80-110% of 1RM Clean

A: Metcon (AMRAP – Reps)

Max Reps
5 Rounds for Max Reps

1:00 – Row for Calories

1:00 – Power Cleans (135/95)

1:00 – Barbell Facing Burpees

1:00 – Rest

Finisher

5:00 Recovery Row/Bike

*Complete immediately after METCON at a conversation pace

CrossFit Montgomery – CF

Warm-up

500m Row

then

2 Rounds

5 Push-ups

7 Situps

9 Banded Good Mornings

10 Air squats

20 secs Samson Stretch

Primer

EMOM x10:00 Snatch Complex

1 Snatch Grip Deadlift + 2 Hang Power Snatches + 1 Overhead Squat

*Start w/ empty barbell and build to %50 of 1RM Snatch

Metcon (Time)

For Time
15-12-9

Chest to Bar Pull-ups

Power Snatch (95/65)

15-12-9

Box Jump Overs (24/20)

Overhead Squats (95/65)

CrossFit Montgomery – CF

Warm-up

3 Rounds

4 Squat thrusts

4 Plank Lunge w/Reach

12 Sit-ups

12 Cal Row or Bike

10 Wall Squats

A: Metcon (AMRAP – Reps)

Squat Clean Conditioning
AMRAP 2:00

Squat Clean (135/80)

Rest 2:00

AMRAP 2:00

Squat Clean

(185/115)

Rest 2:00

AMRAP 2:00

Squat Clean (225/145)

B: Metcon (Time)

For Time
3 Rounds for time

20/15 Cal Row

15 Thrusters (95/65)

20/15 Cal Row

15 Toes to Bar

CrossFit Montgomery – CF

Warm-up

3:00 Bike or Row

3 Rounds

3 Plank Lunge w/Reach (each side)

5 Strict Pull-ups

3 Inch Worms

5 Wall Squats

Primer

EMOM x 8:00

High Hang Pausing Snatch

@ 50-70% of 1RM

A: Metcon (Time)

For Time
10 Chest to Bar Pull-ups

100 Double Unders

20 Squat Snatches (115/80)

100 Double Unders

10 Chest to Bar Pull-ups

B: Finisher (Max HSPUs)

EMOM x7:00
:30 secs Max Handstand Push-ups

CrossFit Montgomery – CF

Warm-up

15-12-9

Calorie Row

5 Wall Squats

:30 sec Samson stretch

A: Stamina Squat

Alternating EMOM x12:00 (@60% Front Squat 1RM)
Odd minutes – 3 Front Squats

Even minutes – 6 Back Squats

B: Metcon (AMRAP – Reps)

10m Shuttle Sprints
3 Rounds

4 min on/4 min off

30/20 Cal Row

15 Burpees over Rower (lateral)

Max 10 meter shuttle sprints in time remaining

Note: 10m equals 1 Rep

Score only the 10m shuttle sprints

CrossFit Montgomery – CF

Warm-up

300m Row

then

3 Rounds

9 sit-ups

6 Push-ups

3 Strict Pull-ups

then

300m Row

A: Metcon (Time)

For Time
5 Rounds

5 Pull-ups

10 Push-ups

15 Air Squats

Transition immediately into

3 Rounds

12 Deadlifts (155/105)

9 Hang Power Cleans (155/105)

6 Push Jerks (155/105)

Transition to

1K Row

Finisher

3 Rounds not for time:

21 Weighted Sit-ups

18 Superman Rocks

15 Hollow Rocks

CrossFit Montgomery – CF

Warm-up

500m Row

then

3 Rounds

5 Push-ups

7 Situps

9 Banded Good Mornings

10 Slow Air squats

Primer

EMOM x10 3 Position Power Snatch

1st Position – Knees

2nd Position – Hips

3rd Position – Receiving Position

*Start at 35% and grow throughout the 10 minutes

A: Metcon (AMRAP – Reps)

Ascending Ladder for 9 min
3 Power Snatches (75/55)

3 Wallballs (20/14)

6 Power Snatches (75/55)

6 Wallballs (20/14)

9 Power Snatches (75/55)

9 Wallballs (20/14)

… Continue to add (3) repetitions to each movement until the 9:00 cap is reached

B: Finisher

Alternating EMOM x12:00 Double Unders and Toes-to-Bar
Odd minutes – Double Unders

Even minutes – :40 secs – Max Toes to Bar

– Score total TTBs