Month: March 2021

CrossFit Montgomery – CF

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Open WOD

21.3

Crossfit Games Open 21.2 Scaled (Ages 16-54) (Time)

For time:

10 dumbbell snatches

15 burpee box jump-overs

20 dumbbell snatches

15 burpee box jump-overs

30 dumbbell snatches

15 burpee box jump-overs

40 dumbbell snatches

15 burpee box jump-overs

50 dumbbell snatches

15 burpee box jump-overs

F: 20-lb. dumbbell, 20-in. box (step-ups permitted)

M: 35-lb. dumbbell, 20-in. box (step-ups permitted)

Time cap: 20 min
To learn more about Crossfit Games Open 21.2 Scaled (Ages 16-54) click here

CrossFit Montgomery – CF

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Open WOD

21.3

CrossFit Montgomery – CF

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Warm-up

6 rounds

5 ground to overhead with a plate 45/35

15 Plate hops

then,

1:00 lat/rotator cuff smash with barbell per side

Strength/Skill

Power Clean + Push Jerk (2 reps, EMOM for 8:00)

75%-85%

reset between reps

Conditioning

Metcon (Time)

5 Rounds

8 HSPU

4 Power Cleans (135/95)

3 Box Jump Overs (30/24)

4 Power Cleans (135/95)

3 Box Jump Overs (30/24)

Extra

steady 20:00 AMRAP

500m row

12 empty bar thrusters

1000m bike

6 strict pullups

CrossFit Montgomery – CF

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Warm-up

2 rounds

20/16 cal row moderate pace

16 A Frame Toe Touches

12 Single Arm DB strict press, 6 each arm

8 DB Hang Snatch, 4 each arm

Conditioning

Metcon (6 Rounds for time)

5:00 AMRAP x 6

In the first 2:00 of each 5:00 AMRAP row 50/40 calories

For every cal not completed in the first 2:00 complete 1 devils press with 35s/20s, rest the remainder of the time

10 cap rep on devils press

score is the time in each interval it takes to complete all your work

Extra

Build to a heavy strict press

then, EMOM x 10

2 strict presses @ 60% of heavy single from above

focus on speed with the barbell

CrossFit Montgomery – CF

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Warm-up

2 rounds

20/16 cal row moderate pace

16 A Frame Toe Touches

12 Single Arm DB strict press, 6 each arm

8 DB Hang Snatch, 4 each arm

Conditioning

Metcon (5 Rounds for time)

5:00 AMRAP x 6

In the first 2:00 of each 5:00 AMRAP row 50/40 calories

For every cal not completed in the first 2:00 complete 1 devils press with 35s/20s, rest the remainder of the time

10 cap rep on devils press

score is the time in each interval it takes to complete all your work

Extra

Build to a heavy strict press

then, EMOM x 10

2 strict presses @ 60% of heavy single from above

focus on speed with the barbell

CrossFit Montgomery – CF

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Warm-up

every 2:00 for 3 rounds

:20 bike @ aggressive pace

16 step ups

12 jump squats

Squat hold with remaining time

Then,

Pigeon pose 1-2 mins each side

Strength/Skill

A: Back Squat (5/5/5/5/5)

B: Metcon (AMRAP – Reps)

immediately after each set complete :10 second rolling sprint for calories
rolling sprint means bike 2-5 seconds gradually ramping up to sprint speed, the sprinting for :10

score is total cals

Extra

5 rounds

10 burpee box jump over 24/20

20 wall balls

rest 2:00

CrossFit Montgomery – CF

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Warm-up

250m Row

20 Band pull aparts

15 scap pull ups

10 strict pull-ups

250m row

20 air squats

then

3×10 OHS, starting with empty bar and increasing weight each set

Skill

EMOM 9:00

Min 1 – 3

3 BMU Kips, performed as singles

Min 4-6

2 BMU+knees to bar

Min 7-9

1-3 perfect BMU

Conditioning

Metcon (Time)

*4 Rounds

8 OHS 135/95

8 Toes 2 Bar

4 BMU

then

*4 Rounds

3 BMU

6 T2B

6 OHS (135/95)

*rest 1:00 after each round

Extra

For Time:

9 deadlifts (315/205)

9 Strict HSPU

15 deadlifts (275/185)

15 Strict HSPU

21 deadlifts (225/185)

21 strict HSPU

CrossFit Montgomery – CF

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Open WOD

21.2

Crossfit Games Open 21.2 Scaled (Ages 16-54) (Time)

For time:

10 dumbbell snatches

15 burpee box jump-overs

20 dumbbell snatches

15 burpee box jump-overs

30 dumbbell snatches

15 burpee box jump-overs

40 dumbbell snatches

15 burpee box jump-overs

50 dumbbell snatches

15 burpee box jump-overs

F: 20-lb. dumbbell, 20-in. box (step-ups permitted)

M: 35-lb. dumbbell, 20-in. box (step-ups permitted)

Time cap: 20 min
To learn more about Crossfit Games Open 21.2 Scaled (Ages 16-54) click here

Crossfit Games Open 21.2 Masters RX (Ages 55+) (Time)

For time:

10 dumbbell snatches

15 burpee box jump-overs

20 dumbbell snatches

15 burpee box jump-overs

30 dumbbell snatches

15 burpee box jump-overs

40 dumbbell snatches

15 burpee box jump-overs

50 dumbbell snatches

15 burpee box jump-overs

F: 20-lb. dumbbell / 20-in. box (step-ups permitted)

M: 35-lb. dumbbell / 24-in. box (step-ups permitted)

Time cap: 20 min
To learn more about Crossfit Games Open 21.2 Masters RX (Ages 55+) click here

Crossfit Games Open 21.2 RX (Ages 16-54) (Time)

For time:

10 dumbbell snatches

15 burpee box jump-overs

20 dumbbell snatches

15 burpee box jump-overs

30 dumbbell snatches

15 burpee box jump-overs

40 dumbbell snatches

15 burpee box jump-overs

50 dumbbell snatches

15 burpee box jump-overs

F: 35-lb. dumbell, 20-in. box

M: 50-lb. dumbbell, 24-in. box

Time cap: 20 min
To learn more about Crossfit Games Open 21.2 RX (Ages 16-54) click here

CrossFit Montgomery – CF

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Open WOD

21.2

CrossFit Montgomery – CF

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Warm-up

Banded Front Rack Stretch, 2:00/side

then-

4 rounds:

:30 plate hops

rest :15

then-

12-9-6

Empty bar muscle snatch

Empty Bar OHS

Strength/Skill

Power Snatch (1 rep EMOM for 8:00)

to be rx, 85%-95% for each rep

Conditioning

A: Metcon (Time)

3 Rounds-

30 Double Unders

3 Thrusters (135/95)

3 Rounds

30 Double Unders

5 Thrusrers (115/75)

2 Rounds

30 Double Unders

7 Thrusters (95/65)

Extra

10 rounds-

10 Cal Row

8 Step ups – 20″

6 PVC Pause OHS

4 PVC Pass Throughs

2 PVC Bar Facing Burpees