2018-11-28

Announcements

don’t forget to come in the back when it’s cold
Holiday Party Dec 9th 5:00 PM Katechis farm. Check FB for a sign up sheet, or tell a coach what you want to bring. The gym is providing the meat.

CrossFit Montgomery – CF

View Public Whiteboard

Warm-up

Weightlifting

Push Press (wave sets (6/4/2) starting at 50%)

0:00 – 2:00: 6 reps 50%

2:00 – 4:00: 4 reps 55%

4:00 – 6:00: 2 reps 60%

6:00 – 8:00: 6 reps 55%

8:00 – 10:00: 4 reps60%

10:00 – 12:00: 2 reps 65%

12:00 – 14:00: 6 reps 60%

14:00 – 16:00: 4 reps 65%

16:00 – 18:00: 2 reps70%

Push Jerk

rest 2 minutes

then at the 20:00 mark, complete as many unbroken reps as possible of push press using the same weight you used for your last set at 2.

you cannot place the barbell in the rack, but you can hold the bar in the front position for up to 5 seconds, any longer than that and it is no longer considered “unbroken”, and you can no longer count your reps.

Finisher

Metcon (Time)

4 rounds for time
400m run

25m walking lunges

25m bear crawl

5 pull-ups

10 push-ups

15 air squats

rx – no weight vest

rx+- weight vest you would use for Murph

Accessory

If time allows,

5-7 minutes on bike at 60% capacity for leg recovery

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