CrossFit Montgomery – CF
Warm-up
4 Steady Rounds
12 Russian KB Swings (53/35lbs)
:10 Hanging L-Sit
6 Tempo Push Ups*
100m Row (hard)
*Slow down, Fas up
Strength/Skill
High CNS Day
3 Rounds
10 Deadlifts (heavy)
Rest 2 Minutes
1 Big Set of Bench Presses
Rest 2 Minutes
Deadlift weight should be very heavy, but allow for 10 quality reps.
Big Set = mechanics do not degrade, but within 2-3 reps of failure. Go for broke on the last set using a spotter.
Bench Press Weight guidelines
R1: 80-90% (3-6 reps)
R2: 75-85% (5-8 reps)
R3: 70-80% (8-12 reps)
Choose weights to achieve desired rep ranges in parentheses.