Month: April 2021

CrossFit Montgomery – CF

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Warm-up

4×8 Band pull aparts, (2 rounds palm down, 2 palm up)

Then

3×3 HSPU or Push Up Negatives

Then

12-10-8

Russian KB Swings

Calorie Row

Conditioning

Baseline Week 1, Day 3 (AMRAP – Reps)

On a continuous 18 minute clock:

1:00 Max HSPU

1:00 Max KB Swings 70/53lbs

1:00 Max Calorie Row

2:00 Max HSPU

2:00 Max KB Swing 70/53lbs

2:00 Max Calorie Row

3:00 Max HSPU

3:00 Max KB Swing 70/53lbs

3:00 Max Calorie Row

Score is total reps added together.

Extra

On a 20 Minute Running Clock:

2:00 C2 Bike, Damper @2/1

1:00 Inchworm w/ Push Up and Squat*

*Slowly walk the hands out to the top of a

push up, perform a push up, walk the hands

back, stand and perform an air squat.

CrossFit Montgomery – CF

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Warm-up

Steady 8 Minute AMRAP

12 Cossack Squats (6 each way)

10 Scap pull ups

8 empty bar thrusters

6 ring rows

4 burpees

Strength/Skill

Thruster (8:00 to find a 1 Rep Max )

Conditioning

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Extra

4 Rounds

20 DB Snatches 70/50lbs

14 Toes to Bar

60 Double Unders

CrossFit Montgomery – CF

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Warm-up

2:00 / side mash pecs

then –

3 rounds

.5/ .4k aab (faster each round), finishing with an aggressive pace

10 push ups with a twist

10 jumping lunges (total)

Strength/Skill

Bench Press (1rm )

Conditioning

Guys: 100 Cal Bike (Time)

For time
10:00 Cap

Gals: 70 Cal Bike (Time)

For time
10:00 Cap

Extra

30 ring muscle ups for time

10 minute cap

Announcements

Originally we were supposed to have L1 Certification this weekend it has been postponed until June.

That means we’ll be having our regular class tomorrow at 9:00am.

CrossFit Montgomery – CF

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Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

5 Pull-ups

10 Power Cleans (135/85)

15 Push-Ups

20 Double Unders

4 Minute Rest in Between

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

5 HSPU

10 American KB Swings 32/20 Kg

15 Sit-Ups

100m Run

Announcements

Originally we were supposed to have L1 Certification this weekend it has been postponed until June.

That means we’ll be having our regular class tomorrow at 9:00am.

CrossFit Montgomery – CF

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Warm-up

floss shoulders

then-

10 banded pull aparts palm down

10 ” palm up

then-

12-9-6

push ups

row cals

wall balls

then-

2 rounds

5 kip swings

5 scap pull-ups

5 hollow rocks

Strength/Skill

Metcon (AMRAP – Reps)

Every 2:00 x 4

3 Kip Swings

1-3 muscle ups

Rx is ring muscle ups

score is total muscle ups

Conditioning

Metcon (Time)

For time:

With a partner, split as needed-

20 muscle ups

30 burpees to 6″ target

40 wallballs (20/14) (10’/9′)

16 muscle ups

30 burpees to 6″ target

50 wallballs (20/14) (10’/9′)

12 muscle ups

30 burpees to 6″ target

60 wallballs (20/14) (10’/9′)

Rx – ring muscle ups

CrossFit Montgomery – CF

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Warm-up

floss shoulders

then-

10 banded pull aparts palm down

10 ” palm up

then-

12-9-6

push ups

row cals

wall balls

then-

2 rounds

5 kip swings

5 scap pull-ups

5 hollow rocks

Strength/Skill

Metcon (AMRAP – Reps)

Every 2:00 x 4

3 Kip Swings

1-3 muscle ups

Rx is ring muscle ups

score is total muscle ups

Conditioning

Metcon (Time)

For time:

With a partner, split as needed-

20 muscle ups

30 burpees to 6″ target

40 wallballs (20/14) (10’/9′)

16 muscle ups

30 burpees to 6″ target

50 wallballs (20/14) (10’/9′)

12 muscle ups

30 burpees to 6″ target

60 wallballs (20/14) (10’/9′)

Rx – ring muscle ups