Partner Week, Week 6, Day 4

Partner Week, Week 6, Day 4

CrossFit Montgomery – CF View Public Whiteboard Warm-up 2:00 of Puppy Dog Stretch Every 3:00 for 6 Minutes 6 Turkish Get Ups Steady Box Step Ups in the remaining time (Steady box jumps + step down on Round 2). Strength/Skill Power Snatch (Find a 5rep max touch and go synch power snatch ) Athletes must […]

Partner Week, Week 6, Day 4

Partner Week, Week 6, Day 4

CrossFit Montgomery – CF View Public Whiteboard Warm-up 2:00 of Puppy Dog Stretch Every 3:00 for 6 Minutes 6 Turkish Get Ups Steady Box Step Ups in the remaining time (Steady box jumps + step down on Round 2). Strength/Skill Power Snatch (Find a 5rep max touch and go synch power snatch ) Athletes must […]

Partner Week, Week 6, Day 3

Partner Week, Week 6, Day 3

CrossFit Montgomery – CF View Public Whiteboard Warm-up 4 rounds: 5 PVC Pass Throughs 20 Lateral Hops over PVC 6 Push Ups :10 Bike Sprint Strength/Skill Metcon (3 Rounds for reps) In a Team of 3 3 Rounds Climb the Ladder Team Waterfall Push Ups Rest 3:00 between roundsAll 3 athletes begin at the top […]

Partner Week, Week 6, Day 2

Partner Week, Week 6, Day 2

CrossFit Montgomery – CF View Public Whiteboard Warm-up AMRAP 8 Minutes 8 Band Pull Aparts 8 Scap Push Ups 8 Scap Pull Ups 8 Box Jmps 8 Wallballs Strength/Skill Metcon (Distance) 2 Rounds :30 Handstand Hold Rest :30 2 Rounds :30 Shoulder Taps Rest :30 2 Rounds 2-5′ HS Walk to Wall Rest :30 2 […]

Partner Week, Week 6, Day 1

Partner Week, Week 6, Day 1

CrossFit Montgomery – CF View Public Whiteboard Warm-up 1:00 Bike/Row 10 Front Squats 1:00 Bike/Row 10 Hang Power Cleans + Front Squat 1:00 Bike/Row 10 High Hang Squat Cleans 1:00 Bike/Row 10 Low Hang Squat Cleans 1:00 Bike/Row Strength/Skill Metcon (3 Rounds for reps) With a Partner: From 0:00 – 2:00 P1: Max Reps Hang […]

Partner Week, Week 6, Day 1

Partner Week, Week 6, Day 1

CrossFit Montgomery – CF View Public Whiteboard Warm-up 1:00 Bike/Row 10 Front Squats 1:00 Bike/Row 10 Hang Power Cleans + Front Squat 1:00 Bike/Row 10 High Hang Squat Cleans 1:00 Bike/Row 10 Low Hang Squat Cleans 1:00 Bike/Row Strength/Skill Metcon (3 Rounds for reps) With a Partner: From 0:00 – 2:00 P1: Max Reps Hang […]

Partner Week, Week 6, Day 1

Partner Week, Week 6, Day 1

CrossFit Montgomery – CF View Public Whiteboard Warm-up 1:00 Bike/Row 10 Front Squats 1:00 Bike/Row 10 Hang Power Cleans + Front Squat 1:00 Bike/Row 10 High Hang Squat Cleans 1:00 Bike/Row 10 Low Hang Squat Cleans 1:00 Bike/Row Strength/Skill Metcon (3 Rounds for reps) With a Partner: From 0:00 – 2:00 P1: Max Reps Hang […]

Week 5 Day 5

Week 5 Day 5

CrossFit Montgomery – CF View Public Whiteboard Open WOD 21.3 Crossfit Games Open 21.3 RX (Ages 16-54) (Time) For total time: 15 front squats 30 toes-to-bars 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 chest-to-bar pull-ups 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 bar […]

Week 5 Day 5

Week 5 Day 5

CrossFit Montgomery – CF View Public Whiteboard Open WOD 21.3 Crossfit Games Open 21.3 RX (Ages 16-54) (Time) For total time: 15 front squats 30 toes-to-bars 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 chest-to-bar pull-ups 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 bar […]