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Workouts

2016-01-21

CrossFit Montgomery – CF L2 & L3

Warm-up

– 250m Row

Olympic Warmup (Clean + Split Jerk)

– 5 Down and Ups

– 5 Shrugs

– 5 High Elbows

– 5 Muscle Cleans

– 5 Front Squats

– 5 Squat Drops

– 5 Full Cleans

1 to 3 Reps

– Turkish Getup (each)

Level Two

L2 A: Deadlift (3/3/3/3/3 w/ 2:00 Rest)

Note: TnG Deadlift

L2 B: Metcon (Time)

1 to 10 to 1 Reps For Time:

– Ring Rows

– Pushups

– Situps

Level Three

L3 A: Metcon (Weight)

Eight Rounds w/ 1:00 Rest

– 2 Hang Cleans

– 1 Split Jerk

L3 B: Metcon (Time)

1 to 10 to 1 Reps For Time:

– Pullups

– Power Clean (95#/65#)
RxPlus:

– Power Clean (115#/75#)