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Workouts

WEEK 2, DAY 4

CrossFit Montgomery – CF

Warm-up

AMRAP 5 Minutes

4 Burpee Box Jump Overs

8 Empty Bar RDLs

8 Empty Bar Front Squats

8 Empty Bar Push Presses

Strength/Skill

Paused Back Squat (3-3-3-3-3)

Full pause in the bottom of each rep. At least one second (or more).
Start around 50%

Regular speed down, full 1 second pause in the bottom then stand fast

Conditioning

Metcon (Time)

21-15-9

Thruster (105/75lbs)

Burpee Box Jump Overs (24/20″)

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Workouts

CF – Wed, Nov 30

CrossFit Montgomery – CF

Warm-up

Every 1:30 for 4 rounds

10 Alternating S-DB Clean and Jerks (to floor)

10 Kipping Swings > knee raises x2 > Toes to Bar

:10 AAB Sprint

Strength/Skill

Metcon (Time)

Rx+

Unbroken Sets T2B

12-10-8-6-4-2-2-4-6-8-10-12

Rx

Unbroken Sets T2B

10-8-6-4-2-2-4-6-8-10

Scaled

Unbroken Kipping Knee Raises

10-8-6-4-2-2-4-6-8-10

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP 4 Minutes x 3

Rx+

6 Deficit HSPU 4″/2″

6 Touch and Go Power Cleans (135/95lbs)

Rest 2:00

Rx

6 HSPU

6 Touch and Go Power Cleans (135/95lbs)

Rest 2:00

Pick up where you left off each interval

Categories
Workouts

WEEK 2, DAY 3

CrossFit Montgomery – CF

Warm-up

Every 1:30 for 4 rounds

10 Alternating S-DB Clean and Jerks (to floor)

10 Kipping Swings > knee raises x2 > Toes to Bar

:10 AAB Sprint

Strength/Skill

Metcon (Time)

Rx+

Unbroken Sets T2B

12-10-8-6-4-2-2-4-6-8-10-12

Rx

Unbroken Sets T2B

10-8-6-4-2-2-4-6-8-10

Scaled

Unbroken Kipping Knee Raises

10-8-6-4-2-2-4-6-8-10

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP 4 Minutes x 3

Rx+

6 Deficit HSPU 4″/2″

6 Touch and Go Power Cleans (135/95lbs)

Rest 2:00

Rx

6 HSPU

6 Touch and Go Power Cleans (135/95lbs)

Rest 2:00

Pick up where you left off each interval

Categories
Workouts

WEEK 2, DAY 2

CrossFit Montgomery – CF

View Public Whiteboard

Warm-up

2 Steady Rounds:

1:00 Squat Hold, Unsupported

15 Empty Bar Snatch Grip Press

15 Empty Bar Snatch Grip RDLs

15 Pause OHS w/Empty Bar (no pause in rd 2)

1:00 Machine

Strength/Skill

Squat Snatch (Warm Up
1 x 3 from Power Position
1 x 3 from Hang, at knee, w/tempo
1 x 3 Tempo Pull Squat Snatches
-then-
5 reps @ 60%
4 @ 65%
3 @ 70%
5 @ 65%
4 @ 70%
3 @ 75%
5 @ 70%
4 @ 75%
3 @ 80%

Rest 2-4 minutes between sets, drop and reset.)

Conditioning

Snatch Mobility Session

Pick 2-4 from the list below:

– OH Squat Hold, Empty Bar 2:00

– T-Spine Mash, 3:00

– Dead Hang from Pull Up Bar, 3:00

– Pigeon Pose, 2:00/side

– Banded Ankle Distraction, 2:00/side

– Couch Stretch, 2:00/side

– Banded OH Mobilization, 2:00/side

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Workouts

WEEK 2, DAY 1

CrossFit Montgomery – CF

Warm-up

6 Rounds (Alternating full rounds with a partner)

1:00 Air Bike (first :10 HARD)

10 Empty bar Thrusters

10 Ring Rows> 5-6 Strict Pullups >1 Rope Climb (R1>R2>R3)

Conditioning

Metcon (AMRAP – Rounds)

1 Rope Climb

8 Front Squats @ 60-70%*

1 Rope Climb
*Based on 1RM Squat Clean

bar taken from the floor

Categories
Workouts

WEEK 2, DAY 1

CrossFit Montgomery – CF

Warm-up

6 Rounds (Alternating full rounds with a partner)

1:00 Air Bike (first :10 HARD)

10 Empty bar Thrusters

10 Ring Rows> 5-6 Strict Pullups >1 Rope Climb (R1>R2>R3)

Conditioning

Metcon (AMRAP – Rounds)

AMRAP 22 Minutes (alternating full rounds with a partner)

1 Rope Climb

8 Front Squats @ 60-70%*

1 Rope Climb
*Based on 1RM Squat Clean

bar taken from the floor

Categories
Workouts

WEEK 1, DAY 6

CrossFit Montgomery – CF

Metcon (Time)

5 Rounds

300m Run

10 Box Jump Overs (36/30″)

10 Shoulder to Overhead (135/95lbs)

Rest 3:00

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Workouts

WEEK 1, DAY 5

CrossFit Montgomery – CF

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Workouts

WEEK 1, DAY 3

CrossFit Montgomery – CF

Warm-up

With a Partner Until 120/90 Calories are

Completed

Partner 1: 12/9 Calories on AAB

Partner 2: Hold a Plank

Conditioning

PICK ONE!!!!!

METCON or LINDA

Metcon (6 Rounds for time)

Every 5:00 for 30:00 (6 Rounds)

18/15 Calorie AAB

12 Bar Facing Burpees
Score is total working time from each interval added together.

Linda (Time)

10-9-8-7-6-5-4-3-2-1:

Deadlift ,1.5 Body Weight

Bench Press, Body Weight

Clean, 3/4 Body Weight

Categories
Workouts

WEEK 1, DAY 2

CrossFit Montgomery – CF

Warm-up

3 Rounds

1:30 Row (first :15 Hard)

15 KB Swings10 V-ups > Kip Swings > Kipping Knee Raise

Gymnastic Test (AMRAP – Rounds and Reps)

AMRAP 14 Minutes,

Climbing the Ladder:

3 Toes to Bar*

10 Double DB/KB Deadlifts 50s/35s

8/6 Calorie Row

*each round add 3 toe to bar

Conditioning

Strength/Skill

For 10-15 minutes (after metcon), practice the following skills, progressing to the next option when able:-Headstand-Headstand to forward roll-Headstand to Freestanding Hands tand Push ups-Sets of 2+ freestanding HSPU