2019-03-26

CrossFit Montgomery – CF

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Warm-up

Weightlifting

Bench Press (3/3/3/3/3)

16:00 to complete 5 sets of 3 bench press

Metcon

Four 4:00 AMRAPs with 2:00 Rest in between

Metcon (4 Rounds for reps)

AMRAPS, 2 minute rest in between, score each round as reps completed
AMRAP 1)

5 Hang Cleans (rx: 95/65; rx+ 125/85)

5 Push Press (same weight)

AMRAP 2)

12/10 Cal row

10 Air Squats

AMRAP 3)

5 HSPU (kipping is fine)

5 Suit case crunches

AMRAP 4)

5 front squats (same weight as AMRAP 1)

*5 bent over rows (same weight)

*you will be tempted to lose form and focus solely on going fast for this, do not do that. focus on a nice strong back, and steady movements with the arms. Slow is smooth and smooth is fast*

thoughts behind this metcon:

we are going to be working on building muscular and cardiovascular endurance. with the addition of light and repeatable weights and rep schemes, you will hopefully be able to move throughout each of these 4 minutes, feeling fatigue but never to the point of failure, except maybe the HSPU.

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