Month: May 2017

CrossFit Montgomery – CF L2 & L3

Warm-up

15:00

– AirDyne or Run @ 60%

WOD

B: Metcon (AMRAP – Reps)

AMRAP

– 5:00 Max Calories Rower

– 4:00 Max Wall Ball (20#/14# @ 10’/9′)

– 3:00 Max KB Swings (24kg/16kg)

– 2:00 Max Hollow Rocks

– 1:00 Max Calories on AirDyne

CrossFit Montgomery – CF L2 & L3

Warm-up

15:00

– Bike or Run @ 60%

Weightlifting

A: Metcon (AMRAP – Reps)

AMRAP – 10:00

– Max Strict Presses w/ 66/50% BW for men/women

– Equal reps Strict Pullup
Note: If you do 5 presses, then do 5 pullups. If you do 3 presses the next round you have to do 3 pullups.

Aerobic Conditioner

B: Metcon (AMRAP – Reps)

Every 3:00 x 5

– 400m Run

– Max Burpee Box Jumps (20″/16″)
Note: Keep this aerobic. Should be able to carry on a light conversation while still getting your heart rate and breathing rate up. Instead of a rowing, air dyne, or running slice on the aerobic sandwich this is a multi-modal aerobic effort.

CrossFit Montgomery – CF L2 & L3

Warm-up

15:00

– Rower or Run @ 60%

WOD

A: Metcon (Weight)

EMOM – 10:00

– 3 TnG Deadlifts

Aerobic Conditioner

B: Metcon (AMRAP – Rounds and Reps)

AMRAP – 15:00

– 3 HSPU

– 10 Russian KB Swings (32kg/24kg)

– 20 Double Under
Scaling

– 3 Double KB Presses

– 10 Russian KB Swings (24kg/16kg)

– 50 Singles

Note: Keep this aerobic. Should be able to carry on a light conversation while still getting your heart rate and breathing rate up. Instead of a rowing, air dyne, or running slice on the aerobic sandwich this is a multi-modal aerobic effort.

CrossFit Montgomery – CF L2 & L3

Warm-up

15:00

– Rower or Run @ 60%

Weightlifting

A: Thruster (1RM – 12:00)

Aerobic Conditioner

B: Metcon (AMRAP – Reps)

Five Rounds

– 1:00 Pullup

– 1:00 Pushup

– 1:00 Air Squat
Note: Keep this aerobic. Should be able to carry on a light conversation while still getting your heart rate and breathing rate up. Instead of a rowing, air dyne, or running slice on the aerobic sandwich this is a multi-movement aerobic effort.

CrossFit Montgomery – CF L2 & L3

Tempo Run – 20:00 @ RPE 7 (Distance)

Tempo Rower – 20:00 @ 7 RPE (Distance)

Tempo AirDyne – 20:00 @ RPE 7 (Distance)

CrossFit Montgomery – CF L2 & L3

Warm-up

– 400m Run

Five Rounds

– 1 Plank Lunge + Samson Stretch + Piriformis Stretch (Each Leg)

– 3 Goblet Squats w/ 2 Pause at Bottom

Weightlifting

A: Tempo Front Squat (5 x 3 Reps @ 31X1 w/ 2:00 Rest)

B: Metcon (AMRAP – Rounds and Reps)

EMOM – 10:00

– 1 Hang Squat Clean
Score: Rounds + Weight

Finisher

C: Metcon (No Measure)

Every 2 Minutes x 4

– 200m Sprint

CrossFit Montgomery – CF L2 & L3

Warm-up

15:00

– Rower or Run @ 60%

WOD

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Finisher

15:00

– AirDyne or Run

CrossFit Montgomery – CF L2 & L3

Warm-up

15:00

– Rower or Run @ 60%

WOD

100 Burpees (Time)

For Time:

– 100 Burpees

Finisher

15:00

– AirDyne or Run

CrossFit Montgomery – CF L2 & L3

Warm-up

15:00

– Rower or Run @ 60%

WOD

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Finisher

15:00

– AirDyne or Run

CrossFit Montgomery – CF L2 & L3

Warm-up

15:00

– Rower or Run @ 60%

WOD

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Finisher

15:00

– AirDyne or Run