CrossFit Montgomery – CF
Warm-up
2 Rounds with a partner (2 each)
Partner 1 – Bike at Sustain Pace
Partner 2 – 10 Lunges, 15 Hollow Rocks, 15 Air Squats
Strength/Skill
From 0-15:00
Find a 1RM Back Squat
Rest from 15:00-20:00
1 Max Rep Set @ 85-95%
At 25:00
1 Max Rep Set @ 80-90%
Back Squat (1 x 1)
All % based on 1RM or heavy single established today.
Weight Selection Guidelines
– 1RM = Go for broke if you’re feeling good, find a heavy single for the day if not.
– 85-95% = weight you could do 3-6 reps at
– 80-90% = weight you could do 5-10 reps at
Metcon (2 Rounds for reps)
Enter reps performed:
@ 85-95% (rd 1)
@ 80-90% (rd 2)
Conditioning
Metcon (Checkmark)
Teams of 3, each starting at a different station:
EMOM 9 Minutes, alternating (3 each)
– :45 Double KB Front Rack Hold
– :45 Dead Hang From Pull Up Bar
– 10-20 Hip Extensions