WEEK 3, DAY 5

WEEK 3, DAY 5

CrossFit Montgomery – CF View Public Whiteboard Warm-up 20 Shoulder Swimmers Then, 2 Rounds* 6 Push Ups w/a twist 12/10 Calorie Row *Get faster on the rower each round Strength/Skill Rope C+limb Skill 1×3 Seated Footlock 1×3 Seated Footlock+stand then, 1-3 rope climbs Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP 27 Minutes, alternating full […]

WEEK 3, DAY 4

WEEK 3, DAY 4

CrossFit Montgomery – CF View Public Whiteboard Warm-up Run 400m 20 Duck Walk Steps 20 Scap Pull Ups 20 Empty Bar Thrusters Strength/Skill Bar Muscle Up Skill Day 2×3 Big BMU kips, as singles 2×3 Bib Kips + Knees Up EMOM 5 Minutes 1-3 Perfect BMU Conditioning Metcon (Time) 21-18-15-12-9-6-3 Thrusters 95/65lbs 8-7-6-5-4-3-2 Bar Muscle […]

WEEK 3, DAY 2

WEEK 3, DAY 2

CrossFit Montgomery – CF View Public Whiteboard Warm-up 2 Rounds 15/10 Calorie Row 10 KB Swings 5 Strict Pull Up Negatives (5 Count negative) Then, 20 Leg Swings per side, front to back and accross the body Then, 3 Sled Sprints, increasing intensity on each Strength/Skill Deadlift (6/5/4/2/1) 1×6 @ 62.5% 1×5 @ 72.5% 1×4 […]

WEEK 3, DAY 1

WEEK 3, DAY 1

CrossFit Montgomery – CF View Public Whiteboard Warm-up 4:00 Machine of Choice :30 Easy, :20 Moderate, :10 Hard Then 20 Goblet Squats 15 Kettlebell Swings 10 Cossack Squats Strength/Skill Back Squat (3-3-3-3-3) Start around 75% and add weight each set. If it feels good, go for a new 3RM. Metcon 1000m Row (Time) Max Effort […]

WEEK 2, DAY 5

WEEK 2, DAY 5

CrossFit Montgomery – CF View Public Whiteboard Warm-up 2:00 of Double Under/Triple Practice Then, 10 Empty Bar Good Mornings 8 Tempo Pust Ups (3-count to the bottom) 20 Unbroken Wallballs 8 Tempo Push Ups (3-count to the bottom) 10 Empty Bar Front Squats Strength/Skill Front Squat (2 Front Squats) Every :90 until failure Begin at […]

WEEK 2, DAY 4

WEEK 2, DAY 4

CrossFit Montgomery – CF View Public Whiteboard Warm-up 2:00 Floss/Mash Calvers (per side) Then, 200m Run 15 Burpees 20 A-Frame Toe Touches Conditioning Metcon (AMRAP – Reps) In Teams of 2 AMRAP 35 Minutes: 1000m Run 5:00 Row for Calories 1000m Run 5:00 Double Unders (10 DUs = 1 Calorie) 1000m Run 5:00 Burpees (1 […]

WEEK 2, DAY 3

WEEK 2, DAY 3

CrossFit Montgomery – CF View Public Whiteboard Warm-up 1:30 Pec Smash, per side Then, 3 Rounds: 10 Box Jumps, Step Down 8 Seated DB Strict Presses 6 Renegade Rows Strength/Skill Strict Pullup Strict Pullup (12/12/12/12) Every 3 Minutes for 12 Minutes perform 12 strict Pull Ups (48 is the max score) Conditioning Metcon (AMRAP – […]

WEEK 2, DAY 2

WEEK 2, DAY 2

CrossFit Montgomery – CF View Public Whiteboard Warm-up 2:00 Hamstring Mash, per side Then, 10 Single Leg RDLs/side Then, AMRAP 4 Minutes Row 300m (moderate pace) 8 Inch Worms Max Burpees in remaining time Strength/Skill Deadlift (6/5/4/2/1) 1×6 @ 60% 1×5 @ 70% 1×4 @ 80% 1×2 @ 85% 1×1 @ 85-90% Reps are touch […]

WEEK 2, DAY 1

WEEK 2, DAY 1

CrossFit Montgomery – CF View Public Whiteboard Warm-up 15 Pause PVC OHS (3-count pause in bottom) Then, 2 Rounds 200m Run 8 Push Ups 8 Ring Rows 8 Emty Bax OHS Strength/Skill Every 2:00 for 14:00 (7 sets) 2 Temp Pull Squat Snatches Drop and Reset between reps Start around 60% and add weight if […]