Workouts

Week 3, Day 4

Post author By CrossFitMGM
Post date August 11, 2021

CrossFit Montgomery – CF

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Warm-up

Warm-up (No Measure)

Every 2:00 for 8:00 100m run & 10 plank transitions

Strength/Skill

2 x :10 ring support hold

2×3 Ring Dip Negatives with Pause in the bottom

Then,

EMOM 8:00

3-8 Ring Dips

Conditioning

Metcon (Time)

3 Rounds

30 Shoulder to OH 95/70lbs

20 KB Swings 53/35lbs

10 Bar Muscle Ups

Target Score-9:00-15:00

Fire breather-Sub 9:00

"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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