Workouts

2020-05-01

Post author By CrossFitMGM
Post date April 30, 2020

CrossFit Montgomery – CF

View Public Whiteboard

Warm-up

Weightlifting

Back Squat (5/5/5/5/5)

Metcon

Metcon (Time)

21-15-9

Calorie Row

Burpees

15-9-3

Snatches

-set of 15 is done at 95/65

– set of 9 is done at 125/85

– set of 3 is done at 155/105

Complete the snatches after the burpees each time

"Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C & J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports."

~ Greg Glassman,
CrossFit founder and CEO

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