CrossFit Montgomery – CF
Warm-up
On an 8 Minute Clock:
Run 400m
10 Empty Bar Strict Presses
30 Box Step Overs (Jump Overs final 10 reps)
10 Empty Bar Push Presses
20 KB Swings
10 Empty Bar Push Jerks
Marx Freestanding HS Hold in Remaining Time
Strength/Skill
3 Sets of Pressing Complex:
Max Rep Strict Press @ ~90%
Right into
Max Rep Push Press @ ~100%
Right into
Max Rep Push Jerk @ ~110%
All % is based on 1RM Strict Press
Score is individual athletes total reps
REST: perform second complex after three athletes have gone; then again for the third complex
Metcon (3 Rounds for reps)
Round 1 reps of Strict Press
Round 2 reps of Push Press
Round 3 reps of Push Jerk
Conditioning
Metcon (Time)
30 Deadlifts (165/115lbs
10 Box Jump Overs (24/20″)
20 Deadlifts
20 Box Jump Overs
10 Deadlifts
30 Box Jump Overs