CrossFit Montgomery – CF
Warm-up
1000m Row/2000m AAB
-Then-
2:00 Banded Glute activation + 10 Squats every :30
-Then-
40 S-Arm DB Press
20 Air Squats
15 Empty Bar Press
10 Empty Bar Squats
Strength/Skill
High CNS Day
3 Rounds
1 Big Set of Back Squats
Rest 2:00
1 Max Set of Strict Presses
Rest 2:00
Back Squats go to within 1-2 reps of failure. On the 3rd set, push to/near failure.
Strict Press: use 85-80-75% and go to failure on all 3 sets.
Weight guidelines:
R1: 80-90% (3-6 reps)
R2: 75-85% (5-8 reps)
R3: 70-80% (8-12 reps)