Day: March 25, 2018

Categories
Workouts

2018-03-28

CrossFit Montgomery – CF

Warm-up

500m Row

3 Rounds

10 Russian KB Swings

7 Air Squats

3 Inchworms

:20 second Samson Stretch

Finish warm-up with 500m Row

then

Burgener’s Warm-up

A: EMOM x7 (3 Squat Snatches)

65% of 1RM

B: EMOM 7 (3 Clean and Jerks)

65% of 1RM

C: Metcon (AMRAP – Reps)

AMRAP 7
7 Deadlifts (225/155)

15 Wallballs (20/14)

Categories
Workouts

2018-03-26

CrossFit Montgomery – CF

Warm-up

Run 400m or Row 500m

:30 Samson Stretch (each side)

2 Rounds

5 Strict Pull-ups

10 Push-ups

15 Air Squats

5 Plank Lunges

2 Rounds

5 Strict Pull-ups

10 Push-ups

15 Air Squats

10 Wall Squats

A: Back Squat (6-4-2: Complete w/in 15 min)

Squat Wave
Wave #1

Set #1 – 6 Back Squats @ 60% of 1RM Back Squat

Set #2 – 4 Back Squats @ 65% of 1RM Back Squat

Set #3 – 2 Back Squats @ 70% of 1RM Back Squat

Wave #2

Set #4 – 6 Back Squats @ 65% of 1RM Back Squat

Set #5 – 4 Back Squats @ 70% of 1RM Back Squat

Set #6 – 2 Back Squats @ 75% of 1RM Back Squat

Wave #3

Set #7 – 6 Back Squats @ 70% of 1RM Back Squat

Set #8 – 4 Back Squats @ 75% of 1RM Back Squat

Set #9 – 2 Back Squats @ 80% of 1RM Back Squat

10-Rep Front Squat

Set #10 – 10 Front Squats @ 52% of 1RM Back Squat

*Score 2 Rep Back Squat in Wave 3

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 12
30 Air Squats

100m Run

10 Push Jerks (135/95)

Rx+ 155/105