Day: October 27, 2024

CrossFit Montgomery – CF

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GENERAL WARMUP

DYNAMIC WARM-UP | 6:00

1 set:

200-meter row, bike, or run

:30 alternating back rack lunges, PVC

:30 push-ups (from knees as needed)

:30 air squats

:30 burpees

:30 PVC good mornings

:30 PVC pass-throughs

SPECIFIC WARMUP

POWER CLEAN | 8:00

6 clean deadlifts

6 muscle cleans

6 tall power cleans

6 hang power cleans

6 power cleans

PUSH JERK | 8:00

6 jump and lands, hands at sides (no bar)

6 jump and lands, hands at shoulders (no bar)

6 jump, punch, and lands (no bar)

6 push jerks

3 clean and jerks

LOADING

10:00 clock:

1 clean and jerk

WORKOUT

HEAVY GRACE (Time)

RX

For time:

30 clean and jerks (155/225 lb)

INTERMEDIATE

For time:

30 clean and jerks (105/155 lb)

BEGINNER

For time:

30 clean and jerks (55/75 lb)

COOL DOWN

1 set:

1:00 couch stretch/side

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

DYNAMIC WARM-UP | 6:00

1 set:

200-meter row, bike, or run

:30 alternating back rack lunges, PVC

:30 push-ups (from knees as needed)

:30 air squats

:30 burpees

:30 PVC good mornings

:30 PVC pass-throughs

SPECIFIC WARMUP

POWER CLEAN | 8:00

6 clean deadlifts

6 muscle cleans

6 tall power cleans

6 hang power cleans

6 power cleans

PUSH JERK | 8:00

6 jump and lands, hands at sides (no bar)

6 jump and lands, hands at shoulders (no bar)

6 jump, punch, and lands (no bar)

6 push jerks

3 clean and jerks

LOADING

10:00 clock:

1 clean and jerk

WORKOUT

HEAVY GRACE (Time)

RX

For time:

30 clean and jerks (155/225 lb)

INTERMEDIATE

For time:

30 clean and jerks (105/155 lb)

BEGINNER

For time:

30 clean and jerks (55/75 lb)

COOL DOWN

1 set:

1:00 couch stretch/side

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

DYNAMIC WARM-UP | 6:00

1 set:

200-meter row, bike, or run

:30 alternating back rack lunges, PVC

:30 push-ups (from knees as needed)

:30 air squats

:30 burpees

:30 PVC good mornings

:30 PVC pass-throughs

SPECIFIC WARMUP

POWER CLEAN | 8:00

6 clean deadlifts

6 muscle cleans

6 tall power cleans

6 hang power cleans

6 power cleans

PUSH JERK | 8:00

6 jump and lands, hands at sides (no bar)

6 jump and lands, hands at shoulders (no bar)

6 jump, punch, and lands (no bar)

6 push jerks

3 clean and jerks

LOADING

10:00 clock:

1 clean and jerk

WORKOUT

HEAVY GRACE (Time)

RX

For time:

30 clean and jerks (155/225 lb)

INTERMEDIATE

For time:

30 clean and jerks (105/155 lb)

BEGINNER

For time:

30 clean and jerks (55/75 lb)

COOL DOWN

1 set:

1:00 couch stretch/side

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

DYNAMIC WARM-UP | 6:00

1 set:

200-meter row, bike, or run

:30 alternating back rack lunges, PVC

:30 push-ups (from knees as needed)

:30 air squats

:30 burpees

:30 PVC good mornings

:30 PVC pass-throughs

SPECIFIC WARMUP

POWER CLEAN | 8:00

6 clean deadlifts

6 muscle cleans

6 tall power cleans

6 hang power cleans

6 power cleans

PUSH JERK | 8:00

6 jump and lands, hands at sides (no bar)

6 jump and lands, hands at shoulders (no bar)

6 jump, punch, and lands (no bar)

6 push jerks

3 clean and jerks

LOADING

10:00 clock:

1 clean and jerk

WORKOUT

HEAVY GRACE (Time)

RX

For time:

30 clean and jerks (155/225 lb)

INTERMEDIATE

For time:

30 clean and jerks (105/155 lb)

BEGINNER

For time:

30 clean and jerks (55/75 lb)

COOL DOWN

1 set:

1:00 couch stretch/side

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

DYNAMIC WARM-UP | 6:00

1 set:

200-meter row, bike, or run

:30 alternating back rack lunges, PVC

:30 push-ups (from knees as needed)

:30 air squats

:30 burpees

:30 PVC good mornings

:30 PVC pass-throughs

SPECIFIC WARMUP

POWER CLEAN | 8:00

6 clean deadlifts

6 muscle cleans

6 tall power cleans

6 hang power cleans

6 power cleans

PUSH JERK | 8:00

6 jump and lands, hands at sides (no bar)

6 jump and lands, hands at shoulders (no bar)

6 jump, punch, and lands (no bar)

6 push jerks

3 clean and jerks

LOADING

10:00 clock:

1 clean and jerk

WORKOUT

HEAVY GRACE (Time)

RX

For time:

30 clean and jerks (155/225 lb)

INTERMEDIATE

For time:

30 clean and jerks (105/155 lb)

BEGINNER

For time:

30 clean and jerks (55/75 lb)

COOL DOWN

1 set:

1:00 couch stretch/side

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

DYNAMIC WARM-UP | 6:00

1 set:

200-meter row, bike, or run

:30 alternating back rack lunges, PVC

:30 push-ups (from knees as needed)

:30 air squats

:30 burpees

:30 PVC good mornings

:30 PVC pass-throughs

SPECIFIC WARMUP

POWER CLEAN | 8:00

6 clean deadlifts

6 muscle cleans

6 tall power cleans

6 hang power cleans

6 power cleans

PUSH JERK | 8:00

6 jump and lands, hands at sides (no bar)

6 jump and lands, hands at shoulders (no bar)

6 jump, punch, and lands (no bar)

6 push jerks

3 clean and jerks

LOADING

10:00 clock:

1 clean and jerk

WORKOUT

HEAVY GRACE (Time)

RX

For time:

30 clean and jerks (155/225 lb)

INTERMEDIATE

For time:

30 clean and jerks (105/155 lb)

BEGINNER

For time:

30 clean and jerks (55/75 lb)

COOL DOWN

1 set:

1:00 couch stretch/side

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

DYNAMIC WARM-UP | 6:00

1 set:

200-meter row, bike, or run

:30 alternating back rack lunges, PVC

:30 push-ups (from knees as needed)

:30 air squats

:30 burpees

:30 PVC good mornings

:30 PVC pass-throughs

SPECIFIC WARMUP

POWER CLEAN | 8:00

6 clean deadlifts

6 muscle cleans

6 tall power cleans

6 hang power cleans

6 power cleans

PUSH JERK | 8:00

6 jump and lands, hands at sides (no bar)

6 jump and lands, hands at shoulders (no bar)

6 jump, punch, and lands (no bar)

6 push jerks

3 clean and jerks

LOADING

10:00 clock:

1 clean and jerk

WORKOUT

HEAVY GRACE (Time)

RX

For time:

30 clean and jerks (155/225 lb)

INTERMEDIATE

For time:

30 clean and jerks (105/155 lb)

BEGINNER

For time:

30 clean and jerks (55/75 lb)

COOL DOWN

1 set:

1:00 couch stretch/side

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

SPECIFIC WARMUP

WORKOUT

COOL DOWN