Month: November 2015

CrossFit Montgomery – CF L2 & L3

Warm-up

– 400m Run

– 10 Plank Lunges (each)

– 5 Plank Samsons (each)

2x: Warmup #2 (No Measure)

– 5 Lunges (each)

– 10 Situps

– 15 Kettlebell Swings

Weightlifting

Rest: 2:00

A1: Back Squat (8-8-8-8)

A2: Metcon (No Measure)

8-8-8-8 Pullup Negatives
Note: Five second negative

Metcon

B: Metcon (Time)

Three Rounds w/ 2:00 Rest

– 75m Overhead Walking lunge (45#/25#)

– 30 Unbroken Russian KB Swings (32kg/24kg)

Finisher

C: Metcon (AMRAP – Rounds and Reps)

2 x AMRAP – 3:00 w/ 1:00 Rest

– 6 KB Rows (each arm)

– 6 Ball Slams (40#/20#)

CrossFit Montgomery – CF L2 & L3

Warm-up

– 500m Row

3x: Warmup #1 (No Measure)

– 5 Pullups

– 10 Pushups

– 15 Air Squats

Metcon

Rest 3:00 between each 6:00 AMRAP

A: Metcon (AMRAP – Rounds and Reps)

AMRAP – 6:00:

– 5 push press (95#/65#)

– 25 DU

– 10 situps
RxPlus:

– Push Press (115#/75#)

B: Metcon (AMRAP – Rounds and Reps)

AMRAP – 6:00:

– 5 Pullups

– 10 Air Squats

– 5 Burpees
RxPlus

– 2 Muscle ups in place of pullups

C: Metcon (AMRAP – Rounds and Reps)

AMRAP – 6:00:

– 5 OH Squats (95#/65#)

– 10 KBS (24kg/16kg)
RxPlus

– 5 OH Squat (115#/75#)

– 10 OH KB Swings (32kg/20kg)

D: Metcon (AMRAP – Rounds and Reps)

AMRAP – 6:00:

– 8 HR pushups

– 8 Lunges (each)
RxPlus:

– 8 Ring Pushups

– 8 Jumping Lunges (each)

CrossFit Montgomery – CF L2 & L3

Warm-up

– 1:00 Row

– 1:00 Jump Rope

Two Rounds

– 25m Lunges

– 25m Bear Crawl

– 25m High Kicks

– 25m Burpee Broad Jumps

1x: Warmup #1 (No Measure)

– 5 Pullups

– 10 Pushups

– 15 Air Squats

Weightlifting

A: Back Squat (8-8-8-8)

Rest: 2:00

B: Shoulder Press (5-5-5-5-5)

Rest: 2:00

Finisher

C: Metcon (No Measure)

Five Rounds w/ 2:00 Rest

– 50m Heavy Farmers Walk

– 10 Back Extensions

– 1:00 Plank Hold

CrossFit Montgomery – CF L2 & L3

Warm-up

PVC Pipe Warmup

– 10 Pass Throughs

– 10 Twists

– 10 Good Mornings

– 10 Pole Stretches

– 10 Overhead Squats

Band Pulls

– 10 Front

– 10 Overhead

– 10 Behind

– 10 Pass Throughs

– 10 Presses

1 to 5 Reps

– Ball Slam

– Mountain Climber

– Pushups

Weightlifting

Three Rounds w/ 2:00 Rest

A: Push Press (EMOM – 6:00)

3 reps every minute

B: Metcon (Weight)

Three Rounds w/ 2:00 Rest

– 3.3.3 Power Cleans + 1 Jerk
Note: 3 power cleans + 1 jerk. Rest for 10 seconds. Three times.

Finisher

C: Metcon (No Measure)

EMOM – 12:00

– Odd: 30 Second L-Sit

– Even: 30 Second Wall Sit

CrossFit Montgomery – CF L2 & L3

Warm-up

Three Rounds:

– 1:00 Jump Rope

– 1:00 Inch Worms

Skill

A: Metcon (AMRAP – Reps)

Five Rounds

– :30 Double Unders

– :30 Rest

Weightlifting

B: Metcon (Weight)

Five Rounds w/ 2:00

– 5 TnG Deadlift

– 5 Negative Pullups
Note: Weighted pullup negatives if you are able to do body weight pullups.

Finisher

C: Metcon (Time)

For Time:

– 1k Row

– 50 KB Swings (24kg/16kg)

– 30 Box Jumps (24″/20″)

CrossFit Montgomery – CF L2 & L3

Warm-up

– 400m Row

– 10 Plank Lunges

– 10 Plank Samsons

PVC Pip Warmup

– 10 Pass Throughs

– 10 Twists

– 10 Good Mornings

– 10 Pole Stretches

– 10 Overhead Squats

Weightlifting

A: Overhead Squat (3RM – 10:00)

Metcon

B: Metcon (AMRAP – Reps)

EMOM – 10:00

– 5 Burpee Pullups
RxPlus: 3 Muscle Ups

C: Metcon (AMRAP – Reps)

Four Rounds w/ 2:00 Rest

– 20 Wall Balls (20#/14# @ 10’/9′)

– Max Pullups

CrossFit Montgomery – CF L2 & L3

Warm-up

Three Rounds

– 1:00 Rower

– 10 Plank Lunges

– 5 Plank Samsons

2x: Olympic Warmup (Clean) (No Measure)

– 5 Down and Up

– 5 Shrugs

– 5 High Elbows

– 5 Muscle Cleans

– 5 Front Squats

– 5 Squat Drops

– 5 Full Cleans

Level Two

L2 A: Front Squat (3/3/3/3/3 w/ 2:00 Rest)

L2 B: Metcon (Time)

For Time:

– 10/8/6/4/2 Strict Pullup

– 10/8/6/4/2 Suitcase Lunge (20kg/16kg)
Note:

– Lunges each leg

Level Three

L3 A: Front Squat (2RM – 15:00)

L3 B: Metcon (Time)

For Time

– 10/8/6/4/2 Hang Power Clean (115#/75#)

– 10/8/6/4/2 Front Rack Lunge (115#/75#)
Note:

– Lunges each

RxPlus:

– 135#/95#

Level Four

L4 A: Squat Clean (1RM – 15:00)

L4 B: Metcon (Time)

For Time:

– 10/8/6/4/2 Hang Power Clean (135#/95#)

– 10/8/6/4/2 Front Rack Lunge (135#/95#)
Note:

– Lunges each

RxPlus:

– 155#/115#

CrossFit Montgomery – CF L2 & L3

Warm-up

Two Rounds

– 1:00 Jump Rope

– 25m Lunge

– 25m Bear Crawl

– 25m Crab Walk

– 25m Burpee Broad Jump

Weightlifting

A: Shoulder Press (3/3/3/3/3 w/ 2:00 Rest)

Finisher

B: Metcon (No Measure)

Six Rounds

– 50m Sled Push

– 50m Farmers Carry

CrossFit Montgomery – CF L2 & L3

Warm-up

– 2:00 Rower

Band Pulls

– 5 Front

– 5 Overhead

– 5 Behind

– 5 Pass Throughs

– 5 Presses

Three Rounds

– 5 Lunges (each)

– 5 Ring Rows

– 10 Situps

– 10 KB Swings

Level Two

L2 A: Metcon (4 Rounds for time)

E5MOM x 4

– 500m Row

– 25 Mountain Climbers (2 count)

– 25 Ball Slams (30#/20#)

Level Three

L3 A: Metcon (4 Rounds for reps)

E5MOM x 4

– 500m Row

– 20 Toes to Bar

– Max Ball Slams (40#/30#)
Score: Total ball slams each round.

CrossFit Montgomery – CF L2 & L3

Warm-up

Three Rounds

– 1:00 Jump Rope

– 5 PVC Pipe Pass Throughs

– 5 PVC Whirly Birds (each direction)

– 5 PVC Pole Stretches

– 5 Plank Lunges (each)

3x: Warmup #1 (No Measure)

– 5 Pullups

– 10 Pushups

– 15 Air Squats

Level Two

L2 A: Back Squat (5/5/5/5/5 w/ 2:00 Rest)

L2 B: Pull-ups (5/5/5/5/5+ w/ 2:00 Rest)

L2 C: Metcon (AMRAP – Rounds)

EMOM – 6:00

– Odd: 25 Air Squats

– Even: 20 Pushups

Level Three

L3 A: Back Squat (5/5/5+ w/ 60/67/76% of 1RM)

Rest: three minutes.

L3 B: Metcon (5 Rounds for reps)

Five Rounds w/ 2:00 Rest

– Max Strict Pullups

L3 C: Metcon (AMRAP – Reps)

EMOM – 6:00

– Odd: Max Air Squats

– Even: Max Pushups