Olympic Strength
1. 3RM Overhead Squat
2. 5 x 3 Front Squat
3. 5 x 3 Clean High Pull
4. 3 x 10 Deadlift
Category: Workouts
Categories
2010-09-13 UGS
Starting Strength A Day
1. 3 x 5 Back Squat
2. 3 x 5 Press
3. 3 x 10 Hip Extension or KB Swing
Three Rounds
4a. 10 Clean, Catch, Squat
4b. Max Pushups
4c. 200′ Farmer’s Walk
Back Squat
– 5 x 3
Run Repeats
– 6 x 400m (1 min rest)
Saturdays are open gym from 9:00 a.m. until noon. You can come in to work on specific movements, particularly ones in which you need practice and further instruction. We will have a WOD that you can do or you can choose to do a WOD that you missed this week.
Notice to our regular members: If you are wanting to work on a specific skill in the morning and want some personal training from one of the coaches, please arrive at 9 a.m.
Free Fall Saturdays
We are hosting Free Fall Saturdays every Saturday in September at 10:00 a.m. Join us for a free tour and workout and encourage family and friends to come. Be sure to bring a sweat rag and water bottle.
We will have a Fight Gone Bad practice day on Saturday, September 18 (one week before the event) so participants can familiarize themselves with the exercises. If you know of people planning to attend our fundraiser that aren’t members of CrossFit Montgomery, please let me know and invite them to the Sept. 18 Free Fall Saturday.
(Saturday is owner/trainer Jennie’s birthday!)
Olympic
1. 10 x 2 Snatch Drill
2. 5 x 3 Front Squat
3. 5 x 3 Clean High Pull
4. 3 x 10 Back Squat
Categories
2010-09-10 UGS
Starting Strength B Day
1. 3 x 5 Deadlift or Power Clean
2. 3 x Max Pullup
3. 3 x 10 GHD Situp/Weighted
Three Rounds
4a. 10 Snatch and Press
4b. 15 KB Row
4c. Max Ring Dips
Seven Rounds for Time:
– 7 Squat Cleans (95#/65#)
– 7 Ring Dips
For Time:
– 2k Row
15 to 5, 5 to 15
– Box Jump (24″/20″)
– Push Press (75#/55#)
Categories
2010-09-08 UGS
Starting Strength A Day
1. 3 x 5 Back Squat
2. 3 x 5 Press
3. 3 x 10 Hip Extension or KB Swing
Three Rounds
4a. 10 Suitcase Deadlift
4b. Max Tactical Pullups
4c. 50′ Tire Press & 50′ Tire Row