2019-05-15

CrossFit Montgomery – CF

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Warm-up

Weightlifting

Push Press (5×3)

75% – 80% of 1 rep max Push Press

focus on speed/explosive power on the bar

Metcon

2:00 rest between rounds

A: Metcon (AMRAP – Rounds and Reps)

5:00 AMRAP Ladder
1 Snatch (115/80; 135/95)

1 C2B Pull up

2&2, 3&3, 4&4…

score “rounds” plus reps. Round is the rung of the ladder you’re on. So if you complete 5 squat snatches, and 5 C2B, you completed 5 rounds.

B: Metcon (AMRAP – Rounds and Reps)

5:00 AMRAP Ladder
1 10m shuttle run

1 burpee

2 10m shuttle runs

2 burpees

3&3…4&4…

score “rounds” plus reps. Round is the rung of the ladder you’re on. So if you complete 5 10m shuttle runs , and 5 burpees, you completed 5 rounds.

each 10m = 1 rep for partial rounds. So, if you complete round 5, then 3 10m runs, your score is 5+3.

do the run like you would do the “death by 10m” workout.

C: Metcon (Time)

5 Rounds for Time
15/12 cal row, rest half the time it takes to row the calories.

as an experiment, if some people want to bike or row for calories so we can get a gauge on the equivalency of the work, that would be 100% ok.

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