Categories
Workouts

WEEK 2, DAY 3

CrossFit Montgomery – CF

Warm-up

Every 1:30 for 4 rounds

10 Alternating S-DB Clean and Jerks (to floor)

10 Kipping Swings > knee raises x2 > Toes to Bar

:10 AAB Sprint

Strength/Skill

Metcon (Time)

Rx+

Unbroken Sets T2B

12-10-8-6-4-2-2-4-6-8-10-12

Rx

Unbroken Sets T2B

10-8-6-4-2-2-4-6-8-10

Scaled

Unbroken Kipping Knee Raises

10-8-6-4-2-2-4-6-8-10

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP 4 Minutes x 3

Rx+

6 Deficit HSPU 4″/2″

6 Touch and Go Power Cleans (135/95lbs)

Rest 2:00

Rx

6 HSPU

6 Touch and Go Power Cleans (135/95lbs)

Rest 2:00

Pick up where you left off each interval

Categories
Workouts

CF – Wed, Nov 30

CrossFit Montgomery – CF

Warm-up

Every 1:30 for 4 rounds

10 Alternating S-DB Clean and Jerks (to floor)

10 Kipping Swings > knee raises x2 > Toes to Bar

:10 AAB Sprint

Strength/Skill

Metcon (Time)

Rx+

Unbroken Sets T2B

12-10-8-6-4-2-2-4-6-8-10-12

Rx

Unbroken Sets T2B

10-8-6-4-2-2-4-6-8-10

Scaled

Unbroken Kipping Knee Raises

10-8-6-4-2-2-4-6-8-10

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP 4 Minutes x 3

Rx+

6 Deficit HSPU 4″/2″

6 Touch and Go Power Cleans (135/95lbs)

Rest 2:00

Rx

6 HSPU

6 Touch and Go Power Cleans (135/95lbs)

Rest 2:00

Pick up where you left off each interval