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Workouts

WEEK 2, DAY 5

Announcements

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There will only be one evening class at 5:30PM the next three Fridays (2/25, 3/4, 3/11) for the CrossFit Open. The gym will open at 4:30PM and heats will start at 5:30PM.
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CrossFit Montgomery – CF

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Warm-up

2:00 Row

20 Barbell Good Mornings

1:00 Row

20 Barbell Back Squats

1:00 Row

20 Romanian Deadlifts

-Then-

2:00 COUCH STRETCH

-Then-

10-8-6-4-2 Deadlifts (Rest 60 Seconds between sets)

Note: Start Light & build to moderately heavy load; heavier than working 22.2 weight, but no higher than 75% of your 1 RM)

-Then-

2-4-6 at Game pace

Deadlifts

Bar Facing Burpees

Conditioning

CrossFit Games Open 22.2 Rx (Ages 16-54) (Time)

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

Deadlifts (225/155lbs)

Bar-facing Burpees

Time cap: 10 Minutes

CrossFit Games Open 22.2 Scaled (Ages 16-54) (Time)

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 (Reps for Time)

Deadlifts (135/95lbs)

Bar-facing Burpees

Time cap: 10 Minutes
May step over the bar on burpees

CrossFit Games Open 22.2 Rx (Masters 55+) (Time)

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 (Reps for Time)

Deadlifts (185/125lbs)

Bar-facing Burpees

Time cap: 10 Minutes

CrossFit Games Open 22.2 Scaled (Masters 55+) (Time)

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 (Reps for Time)

Deadlifts (115/85lbs)

Bar-facing Burpees

Time cap: 10 Minutes
May step over the bar on burpees