Categories
Workouts

240911

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

3 sets:

200-meter run

5 Spiderman stretches/side

5 Cossack squats/side

10 Russian kettlebell swings

10 kettlebell goblet squats

SPECIFIC WARMUP

Power clean and back rack | 5:00

6 clean deadlifts

6 muscle cleans

6 hang power cleans

6 power cleans

3 shoulder-to-back rack transitions

Back squat | 4:00

3 back squat initiations

3 above-parallel back squats

5 back squats

5 back squats

BUILD-UP

3 sets:

5 back squats

3 power clean

– Partners trade-off for 3 sets each.

– Build in load to workout weight.

WORKOUT

Alexander (Time)

5 Rounds for Time

31 Back Squats (135/95 lb)

12 Power Cleans (185/135 lb)
In honor of Staff Sgt. Alexander G. Povilaitis, 47, of Dawsonville, Georgia, was killed in action on May 31, 2012
To learn more about Alexander click here
intermediate

5 rounds for time with a partner:

31 back squats (75/115 lb)

12 power cleans

beginner

5 rounds for time with a partner:

20 back squats (35/45 lb)

12 hang power cleans

COOL DOWN

1:00 foam roll quads

1:00 couch stretch/side