Month: May 2021

CrossFit Montgomery – CF

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Warm-up

3 Rounds

:10 Bike Sprint 100m Jog

10 Scap Push Ups 10 Plank Twists

Strength/Skill

Metcon (AMRAP – Reps)

Every Minute for 3 Minutes

:20 HS Hold then,

Every Minute for 3 Minutes

1-3 HSPU Negative or Headstand (tripod focus)

then,

Every Minute for 3 Minutes 1 Small, Perfect set of HSPU
score is reps of perfect HSPU

Conditioning

Metcon (AMRAP – Rounds and Reps)

For Time. 25:00 Time Cap

10 Rounds

5 HSPU

10/7 Calorie AAB Bike

5 HSPU

30 Double Unders

Rest 1:00

Extra

Every :90 for 12 Minutes

3 Pause Power Position Snatches

CrossFit Montgomery – CF

View Public Whiteboard

Warm-up

3 Rounds

:10 Bike Sprint 100m Jog

10 Scap Push Ups 10 Plank Twists

Strength/Skill

Metcon (AMRAP – Reps)

Every Minute for 3 Minutes

:20 HS Hold then,

Every Minute for 3 Minutes

1-3 HSPU Negative or Headstand (tripod focus)

then,

Every Minute for 3 Minutes 1 Small, Perfect set of HSPU
score is reps of perfect HSPU

Conditioning

Metcon (Time)

For Time. 25:00 Time Cap

10 Rounds

5 HSPU

10/7 Calorie AAB Bike

5 HSPU

30 Double Unders

Rest 1:00

Extra

Every :90 for 12 Minutes

3 Pause Power Position Snatches

CrossFit Montgomery – CF

View Public Whiteboard

Warm-up

3 Rounds

:10 Bike Sprint 100m Jog

10 Scap Push Ups 10 Plank Twists

Strength/Skill

Metcon (AMRAP – Reps)

Every Minute for 3 Minutes

:20 HS Hold then,

Every Minute for 3 Minutes

1-3 HSPU Negative or Headstand (tripod focus)

then,

Every Minute for 3 Minutes 1 Small, Perfect set of HSPU
score is reps of perfect HSPU

Conditioning

Metcon (Time)

For Time. 25:00 Time Cap

10 Rounds

5 HSPU

10/7 Calorie AAB Bike 5 HSPU

30 Double Unders

Rest 1:00

Extra

Every :90 for 12 Minutes

3 Pause Power Position Snatches

CrossFit Montgomery – CF

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Warm-up

20 Band Pull Aparts 200m Run

20 Jump Squats (for height!) 200m Run

:30 Deadhang from Pull Up Bar

Strength/Skill

Metcon (No Measure)

3 Rounds

:20 Hollow Body Hold

:20 Superman Hold

Rest :20 then,

3 Rounds

10 DB Hollow Lift (start light and work heavy w/o loss of midline)

then,

3 Rounds

2 “Superman” into reps (jumping into the bar)

· Big Kip then,

1-2 small sets of BMUs or Kips

Conditioning

Metcon (AMRAP – Rounds and Reps)

18:00 AMRAP

With a Partner, split anyway

8 Hang Squat Cleans 185/125lbs

9 Bar Muscle Ups

Extra

Every 3 Minutes for 15 Minutes 15/12 Calorie Ski

CrossFit Montgomery – CF

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Warm-up

Strength/Skill

1 Jerk Dip+ 1 Split Jerk w/ pause (2 reps of the complex 15:00)

pause in the catch position

rest 1 – 2 minutes between lifts
1 set is

1 jerk dip+split jerk with pause in catch and another 1 jerk dip=split jerk with pause in catch without putting the bar down.

Conditioning

Metcon (Time)

15-12-9

Deficit Push Ups 2/1″

DB Push Press 50s/35s

Lateral Burpee Box Jump Overs 20/16″

Extra

4 Rounds

4:00 Row for meters Rest 2:00

Goal is negative splits here. Start at your 5K pace and work backwards

CrossFit Montgomery – CF

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Warm-up

On a 15 Minute clock

1 Jerk Dip + 1 Split Jerk w/ Pause in catch position

1 Jerk Dip + 1 Split Jerk w/ Pause in catch position

Rest 1-2 minutes

Strength/Skill

1 Jerk Dip+ 1 Split Jerk w/ pause (2 reps of the complex 15:00)

pause in the catch position

rest 1 – 2 minutes between lifts
1 set is

1 jerk dip+split jerk with pause in catch and another 1 jerk dip=split jerk with pause in catch without putting the bar down.

Conditioning

Metcon (Time)

15-12-9

Deficit Push Ups 2/1″ DB Push Press 50s/35s

Lateral Burpee Box Jump Overs 20/16″

Extra

4 Rounds

4:00 Row for meters Rest 2:00

Goal is negative splits here. Start at your 5K pace and work backwards