Week 5 Day 5

Week 5 Day 5

CrossFit Montgomery – CF View Public Whiteboard 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 […]

Week 5 Day 4

Week 5 Day 4

CrossFit Montgomery – CF View Public Whiteboard 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 […]

Week 5 Day 3

Week 5 Day 3

CrossFit Montgomery – CF View Public Whiteboard 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 […]

Week 5 Day 3

Week 5 Day 3

CrossFit Montgomery – CF View Public Whiteboard 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 […]

Week 5 Day 2

Week 5 Day 2

CrossFit Montgomery – CF View Public Whiteboard 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 […]

Week 5 Day 1

Week 5 Day 1

CrossFit Montgomery – CF View Public Whiteboard 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 […]

Week 4 Day 5

Week 4 Day 5

CrossFit Montgomery – CF View Public Whiteboard 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 […]

Week 4 Day 4

Week 4 Day 4

CrossFit Montgomery – CF View Public Whiteboard 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 […]