Day: May 29, 2023

CrossFit Montgomery – CF

Warm-up

For 8 Minutes:

8 Cossack Squats

8 Leg Swings per leg

8 Plate Ground to Overheard

8 Burpees to Plate

Strength/Skill

On a continuous 12:00 Clock:

from 0-2:00

Build from empty barbell to opening weight

then,

Beginning at 2;00, Every 2:00 for 5 sets:

5 Hang Power Cleans

Score is the weight of each working set added together (e/g/ 85-95-105-115-125 = 525lbs)

Metcon (Weight)

Total of 5 Hang Power Cleans

Conditioning

Metcon (5 Rounds for time)

E5MO5M

Every 5 minutes for five rounds:

200′ Sled Shuttle (100′ out/back)

Begin with an empty sled. Each round, add a 25/15lbs plate to the sled.
score is total time

CrossFit Montgomery – CF

Warm-up

For 8 Minutes:

8 Cossack Squats

8 Leg Swings per leg

8 Plate Ground to Overheard

8 Burpees to Plate

Strength/Skill

On a continuous 12:00 Clock:

from 0-2:00

Build from empty barbell to opening weight

then,

Beginning at 2;00, Every 2:00 for 5 sets:

5 Hang Power Cleans

Score is the weight of each working set added together (e/g/ 85-95-105-115-125 = 525lbs)

Metcon (Weight)

Total of 5 Hang Power Cleans

Conditioning

For time in teams of 4, rotating one athlete at a time:

24 Rounds (6 rounds each)

200′ Sled Shuttle (100′ out/back)

Begin with an empty sled. Each round, add a 25/15lbs plate to the sled.