CrossFit Montgomery – CF
Metcon
TRIPLE “3” (Time)
3000 METER ROW
300 DOUBLE UNDERS
3 MILE RUN (5K)
Categories
Month: May 2018
Categories
2018-05-18
CrossFit Montgomery – CF
Warm-up
2:00 Row/Run
10 Samson Stretch ea side
10 Lunges (5 ea side)
10 Plank Lunges w/Reach
5 Wall squats
5 PVC Overhead Squat
Burgener’s Warm-up
A: Metcon (AMRAP – Reps)
5 Rounds
1:00 Calorie Row
1:00 Power Cleans (115/80)
1:00 Lateral Burpees over Bar
1:00 Rest
Categories
2018-05-17
CrossFit Montgomery – CF
Warm-up
3:00 Bike/Row/Run
2 Rounds
6 Plank Lunges
6 Bootstrappers
10 Overhead Squats
Mobility
Foam Roll Thoracic/Lats
Foam Roll Quads/Adductors
A: Front Squat (1 Rep)
Work up to a heavy single
0:00… 3 Reps @ 45%
1:00… 2 Reps @ 50%
2:00… 1 Reps @ 60%
3:00… 3 Reps @ 55%
4:00… 2 Rep @ 65%
5:00… 1 Rep @ 70%
6:00… Rest
7:00… 1 Rep @ 75%
8:00… 1 Rep @ 80%
9:00… 1 Rep @ 85%
From Minutes 10-20… build to a heavy single for the day.
Skill
Double-Under Stamina
1) 5 x 50 Unbroken Double-Unders
2) 6 x 35 Unbroken Double-Unders
3) 7 x 25 Unbroken Double-Unders
4) 8 x 10 Unbroken Double-Unders
5) 4:00 for Max Double-Unders
Categories
2018-05-16
CrossFit Montgomery – CF
Warm-up
600m Run
3 Rounds
3 Kip Swings + 3 Strict Pull-ups
5 Burpees
7 Wall Balls
A: Push Press (1 Rep)
0:00… 5 Reps @ 50% last weeks 3-Rep PP
1:30… 4 Reps @ 60% last weeks 3-Rep PP
3:00… 3 Reps @ 70% last weeks 3-Rep PP
4:30… 3 Reps @ 75% last weeks 3-Rep PP
6:00… 2 Reps @ 80% last weeks 3-Rep PP
7:30… 1 Rep @ 85% last weeks 3-Rep PP
Continue with singles until 15:00 on the clock
*score heaviest single for the day
B: NARF (Time)
9 Pull-ups
9 Thrusters
15 Pull-ups
15 Thrusters
21 Pull-ups
21 Thrusters
Rx (95/65)
Categories
2018-05-15
CrossFit Montgomery – CF
Warm-up
400m Run
10 Plank Lunge/w Reach
200m Run
8 Walk outs
100m Run
6 Inchworms
A: Metcon (Weight)
Alt EMOM x 12 (6 Rounds)
Odd Minutes – 3 Deadlifts (building in weight)
Even Minutes – 3, 3″Deficit Kipping HSPU
*Score Deadlift Weight
B: Metcon (Time)
3 Rounds
500m Row
12 Deadlifts (225/155)
12 Burpees Box Jumps (24/20)
Categories
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
Categories
2018-05-12
CrossFit Montgomery – CF
Warm-up
Game
A: Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
10 Minute Time Cap
B: Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#
10 Minute Time Cap
C: Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
10 Minute Time Cap
Categories
2018-05-11
CrossFit Montgomery – CF
Warm-up
2:00 Row/Run
10 Samson Stretch ea side
10 Lunges (5 ea side)
10 Plank Lunges w/Reach
5 Wall squats
5 PVC Overhead Squat
Burgener’s Warm-up
A: Power Cleans and Jerks (3)
Alt EMOM x 12
Odd Minutes – 3 Power Cleans
Even Minutes – 3 Jerks
*Score only the Jerks
B: Metcon (Time)
1 Round for time
75 Calorie Row
50 Power Snatches (75/55)
25 Barbell-Facing Burpees
Rx+ – 95/65
Categories
2018-05-10
CrossFit Montgomery – CF
Warm-up
200m Run
6 Plank Lunge w/reach
6 Russian Babymakers
200m Run
10 Pausing Overhead squats (PVC)
200m Run
:30 Samson Stretch (ea side)
Mobility
Banded Shoulder Stretch
Wrist Stretch
Foam Roll Lats
A: Front Squat (Alt Rep Scheme )
@ 60% of 1RM
Set #1 (0:00) – 6 Front Squats + 3 Back Squats
Set #2 (2:00) – 5 Front Squats + 4 Back Squats
Set #3 (4:00) – 4 Front Squats + 5 Back Squats
Set #4 (6:00) – 3 Front Squats + 6 Back Squats
Set #5 (8:00) – 2 Front Squats + 7 Back Squat
Skill
AHAP – Box Jumps
(As High as Possible)
Weightlifting
Categories
2018-05-09
CrossFit Montgomery – CF
Warm-up
500m Row
3 Rounds
7 Behind the Neck Strict Press (empty barbell)
20 Alternating Hollow Rocks and Supermans
10 Seconds Wall-facing Handstand hold
Weightlifting
A: Push Press (5 sets of 3)
Increase weight each set
B: Overhead Squat (Sets of 3)
10:00 to Find Heavy Set of 3
Finisher
10:00 Run/Bike/Row