Month: August 2021

CrossFit Montgomery – CF

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Warm-up

2:00 Puppy Dog Stretch

20 Lateral Burpees over empty bar

20 Air Squats

20 Overhead Squats with empty bar

2:00 of Double Under Practice

Strength/Skill

On a 15 Minute Clock

1 Power Position Squat Snatch

1 Hang Squat Snatch Above Knee

1 Hang Squat Snatch Below Knee

Rest 1-2 minutes between sets

After 3 set, remove the Power Position Snatch and only perform the 2 hang snatches.

Conditioning

Metcon (Time)

For Time:

15 Hang Power Snatch (135/95lbs)

10 Wallballs (20/14lbs)

10 Hang Power Snatch (135/95lbs)

20 Wallballs (20/14lbs)

5 Hang Power Snatch (135/95lbs)

30 Wallballs (20/14lbs)

CrossFit Montgomery – CF

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Warm-up

2:00 Puppy Dog Stretch

20 Lateral Burpees over empty bar

20 Air Squats

20 Overhead Squats with empty bar

2:00 of Double Under Practice

Strength/Skill

Hang Squat Snatch

On a 15 Minute Clock

1 Power Position Squat Snatch

1 Hang Squat Snatch Above Knee

1 Hang Squat Snatch Below Knee

Rest 1-2 minutes between sets

After 3 set, remove the Power Position Snatch and only perform the 2 hang snatches.

Conditioning

Metcon (Time)

For Time:

15 Hang Power Snatch (135/95lbs)

10 Wallballs (20/14lbs)

10 Hang Power Snatch (135/95lbs)

20 Wallballs (20/14lbs)

5 Hang Power Snatch (135/95lbs)

30 Wallballs (20/14lbs)

CrossFit Montgomery – CF

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Warm-up

300m Run

30 Step Ups

200m Run

30 Mountain Climbers

100m Run

:30 Lunge Hold (per side)

15 DB Power Cleans @ Workout weight

Strength/Skill

Front Rack Lunge (3×16 AHAP (8 per leg))

Walk forward 8 steps, turn around and walk back 8 steps. Take the bar out of the rack.

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP 16 Minutes, alternating full rounds with a partner

– 8 DB Power Cleans (50/35lbs)

– 1 Rope Climb

CrossFit Montgomery – CF

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Warm-up

2 Rounds

– 200m Run

– 20 Lunge Steps

:30 Wallsit

Then,

– 2:00 of Glute Activation w/ 5 Air Squats every :30 including to start and end

– 20 Band Pull Aparts

Strength/Skill

AMRAP 12 Minutes, in teams of 3

10 KB Front Rack Squats (32/24kg)

Alternate every 10 squats

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP 13 Minutes

– 300m Run

– 12 Push Presses (135/95lbs)

CrossFit Montgomery – CF

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Warm-up

Every 2 Minutes for 6 Minutes

– 10 Goblet Lunges

– 10 Box Jumps (Step Down)

– 8 Scap Pull Ups

– 8 Ring Rows

Conditioning

A: Metcon (AMRAP – Rounds and Reps)

On a 26 Minute Clock:

AMRAP 18 Minutes (0:00-18:00)

– 4 DB Snatch (50/35lbs)

– 8 DB Box Step Up (50/35lbs)(24/20″)

– 12 Chest to Bar Pull Ups

Then, Rest 5:00 (18:00-23:00)

Then at the 23:00 mark:

AMRAP 3 Minutes (23:00-26:00)

DB Facing Burpees

B: Metcon (AMRAP – Reps)

Burpees

CrossFit Montgomery – CF

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Warm-up

Every 2 Minutes for 6 Minutes

– 10 Goblet Lunges

– 10 Box Jumps (Step Down)

– 8 Scap Pull Ups

– 8 Ring Rows

Conditioning

Metcon (AMRAP – Rounds and Reps)

On a 26 Minute Clock:

AMRAP 18 Minutes (0:00-18:00)

– 4 DB Snatch (50/35lbs)

– 8 DB Box Step Up (50/35lbs)(24/20″)

– 12 Chest to Bar Pull Ups

Then, Rest 5:00 (18:00-23:00)

Then at the 23:00 mark:

AMRAP 3 Minutes (23:00-26:00)

DB Facing Burpees

CrossFit Montgomery – CF

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Warm-up

1:00 per side, Wrist Stretch

1:00 Deadhang from Pull Up Bar

50/40 Calorie Row (3 minute cap)

3 Wall Walks

Strength/Skill

Ring Push Ups (Every 3 Minutes for 12 Minutes; 1 Max Set)

Conditioning

Metcon (Time)

EMOM, Until 30 Wall Walks are completed:

-7 Hang Power Cleans (95/65lbs)

– Max Rep Wall Walks

Note: 15 minute time cap

CrossFit Montgomery – CF

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Warm-up

3:00 Banded Glute Activation

20 glute Bridges lying supine

20 Empty Bar Thrusters

20 A-Frame Toe Touches

300m Run

20 Russian KB Swings

20 Empty Bar Thrusters

Then, 2:00 banded front rack mobilization per side

Strength/Skill

Squat Clean

1×3 Power Position*

2×2 Hang, at knee**

then,

5 reps @ 55%

4 @ 60%

3 @ 65%

5 @ 60%

4 @ 65%

3 @ 70%

5 @ 65%

4 @ 70%

3 @ 75%

*Bar starts on the floor. Clean deadlift to the

knee and pause, then to the power position

and pause, then clean.

**Bar starts on the floor. Clean deadlift to the

knee, and then clean.

Squat Clean (3)

CrossFit Montgomery – CF

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Warm-up

Run 400m

Then,

Every :90 for 4:30

10 Burpees to 6″ Target

8 Cossack Squats

In remaining time hold the bottom of an OHS with an empty bar

Strength/Skill

Every :30 for 4 Minutes

1 Pause Power Position Snatch

Then,

Every Minute for 4 Minutes

1 Snatch from the Floor

Snatch (1 Snatch from the floor)

Pump Sesh

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes

8 Single Arm DB Hang Clean and Jerk (50/35lbs)

100m Run

CrossFit Montgomery – CF

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Warm-up

Run 400m

Then,

Every :90 for 4:30

10 Burpees to 6″ Target

8 Cossack Squats

In remaining time hold the bottom of an OHS with an empty bar

Strength/Skill

Every :30 for 4 Minutes

1 Pause Power Position Snatch

Then,

Every Minute for 4 Minutes

1 Snatch from the Floor

Snatch (1 Snatch from the floor)

Pump Sesh

Metcon (AMRAP – Rounds)

AMRAP 10 Minutes

8 Single Arm DB Hang Clean and Jerk (50/35lbs)

100m Run