Day: January 6, 2024

CF – Sat, Jan 6

Post author By CrossFitMGM
Post date January 6, 2024

CrossFit Montgomery – CF

Metcon (Time)

4 Rounds:

Run 400m or Row 500m or AAB 1200m

Then: 2 Set of modified DT

12 Deadlifts (115/85)

9 Hang Power Cleans

6 STOH

REST 2:00

Workouts

CF – Sat, Jan 6

Post author By CrossFitMGM
Post date January 6, 2024

CrossFit Montgomery – CF

Metcon (Time)

5 Rounds:

Run 400 or Row 500 or AAB 30 Cals

Then: 2 Set of DT

12 Deadlifts (135/95)

9 Hang Power Cleans

6 STOH

REST 2:00

"Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C & J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports."

~ Greg Glassman,
CrossFit founder and CEO

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