CrossFit Montgomery – CF
Warm-up
3 Steady Rounds
15 Russian KB Swings (24/16kg)
:15 Hanging L-Sit
5 Renegade Rows (1 Push Up + 2 DB rows on DBs)
100m Run
Strength/Skill
High CNS Day
3 Rounds
8 Deadlifts, heavy
Rest 2:00
1 set of Bench Presses*
Rest 2:00
Deadlift weight should be very heavy, but allow for 8 quality reps. Heavier than your sets of 10 from 5/15.
*Bench Press Weight guidelines:
R1: 80-90% (3-6 reps)
R2: 75-85% (5-8 reps)
R3: 70-80% (8-12 reps, but go for max reps)
Choose weights to achieve desired rep ranges in parenthesis.
Bench Press goal: more reps @ same weight as last time, or similar reps at heavier loading than last time.