2018-05-14


CrossFit Montgomery – CF

Warm-up

2 Rounds

100m Run

5 Strict Pull-ups

10 Push-ups

15 Air Squat

then

15 Hollow Rocks

15 Supermans

10 Plank Lunge w/reach

Primer

3 Sets

8 Suitcases Deadlifts

8 Double Kettlebell Front Rack Step-ups (4 ea leg)

A: Back Squat (1 Rep)

Squat Wave
(Every 2 min)

Wave #1 –

0:00… Set #1 – 3 Back Squats @ 60% of 1RM Back Squat

2:00… Set #2 – 2 Back Squats @ 65% of 1RM Back Squat

4:00… Set #3 – 1 Back Squats @ 70% of 1RM Back Squat

Wave #2 –

6:00… Set #4 – 3 Back Squats @ 65% of 1RM Back Squat

8:00… Set #5 – 2 Back Squats @ 70% of 1RM Back Squat

10:00… Set #6 – 1 Back Squats @ 75% of 1RM Back Squat

Wave 3 – Every 90 seconds

12:00… Set #7 – 1 Back Squat @ 80% of 1RM Back Squat

13:30… Set #8 – 1 Back Squat @ 83% of 1RM Back Squat

15:00… Set #9 – 1 Back Squat @ 86% of 1RM Back Squat

From 15:00 – 25:00 build to heavy single for the day

*score heaviest 1 Rep

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