2019-02-05

CrossFit Montgomery – CF

View Public Whiteboard

Warm-up

on the board

Weightlifting

18:00

Tempo Push Press (3/3/3/3/3)

X131

Start in front rack

Explode up

1 second pause at the top

3 seconds on the way down

1 second pause in front rack
first time for some athletes, first time in a long time for others.

start with a weight you know you can do, then increase as necessary. if you make large-ish jumps in weight, do so in the first few rounds, with smaller jumps in weight in the latter rounds.

Finisher

Metcon (3 Rounds for reps)

18:00 running clock
0:00 – 5:00-

3 hspu

5 snatches (115/85; 155/115)

5:00 – 6:30 change weights/rest

6:30 – 11:30-

5 hollow rocks

5 power cleans (165/115; 205/145)

11:30 – 13:00 change weights/rest

13:00 – 18:00-

5 c2b pull-ups

*3 front rack lunges (each leg) (95/65; 135/95)

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*1 rep will equal a lunge with each leg. So Left leg, right leg = 1 rep.

**one bar for the entire workout.

***loading tips:

***MEN’s RX- load the 45# barbell with a 25 on each side and a 10 on each side for 115. Then, add a 25 on each side for 165. Then, go back down to just the 25 on each side for the 95# lunges.

***WOMEN’s RX- Load the 35# barbell with a 15 on each side, and a 10 on each side for 85. Then, add a 15 each side for 115. Then, go back down to one 15 on each side for 65# lunges.

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