2018-10-15


CrossFit Montgomery – CF

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Weightlifting

Warm-up

2 rounds:

400m run

5 lunge w/reach each leg

10 kb swings

5 kip swings

5 scap pulls

then

:30 cossack squat each leg

1:00 couch stretch each leg (use running clock to know when to swap)

Front Squat (5/3/1 wave squats)

5/3/1; 5/3/1; 5/3/1

0:00-2:00 – 5 @ 70%

2:00-4:00 – 3 @ 75%

4:00-6:00 – 1 @ 80%

0:00-2:00 – 5 @ 75%

2:00-4:00 – 3 @ 80%

4:00-6:00 – 1 @ 85%

0:00-2:00 – 5 @ 80%

2:00-4:00 – 3 @ 85%

4:00-6:00 – 1 @ 90%

Finisher

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

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