CrossFit Montgomery – CF
Warm-up
100m Run
5 Burpees
10 Kettle Bell Swings
100m Run
5 Burpees
10 Goblet Squats
100m Run
5 Burpees
10 single KB Thrusters
100m Run
Strength/Skill
3 Rounds for weight of:
1 Big Set of Back Squats
Rest 2:00
1 Max set of Strict Presses
Big Set = mechanics do not degrade, but within 2-3 reps of failure. On the 3rd set, push to near failure.
Weight guidelines:
R1: 80-90% (3-6 reps)
R2: 75-85% (5-8 reps)
R3: 70-80% (8-12 reps, but go to failure)
Choose weights to achieve desired rep ranges in parenthesis.
Goal: either more reps at the same weight, or similar reps at heavier weights than last time in both movements.