2019-05-06

CrossFit Montgomery – CF

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Warm-up

Weightlifting

16:00

Deadlift (5×5)

60%-65%

remember when it says 5×5, it means don’t go up each time, stay around the same weight.

focus on speed when opening the hips.

Try for TnG, but if you need to reset for proper form, that’s fine

Metcon

24:00 EMOM

Metcon (5 Rounds for reps)

24:00 EMOM
0:00 – 4:00

alternate:

Odd Rounds: Goblet Squat (24/16kg)

Even Rounds: KB Swings

4:00 – 5:00 rest

5:00 – 9:00

Alternate:

Odd rounds:Push Press (115/80)

Even rounds: Barbell burpees

9:00 – 10:00 rest

10:00 – 14:00

Odd rounds: Double Unders

Even rounds: sit ups

14:00 – 15:00 rest

15:00 – 19:00

Odd rounds: Hang cleans (115/80)

Even rounds: bent over row (115/80)

19:00 – 20:00 rest

20:00 – 24:00

Odd rounds: Mountain Climbers (each step counts as 1)

Even Rounds: push ups

each 4:00 period counts as a round, score reps per round.

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