2019-05-31

CrossFit Montgomery – CF

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Warm-up

Weightlifting

the rep scheme is 5/5/3/3/3/2/2/2 in preparation for 1 rep max next week. this is the final strength session before our 1 rep max. your goal is to focus on speed and power throughout the lift while maintaining good form.

if you set a new PR on a 5, 3, or 2 rep in the last few weeks, aim for using those weights, or within 5-10 pounds. don’t go too much heavier than the past. instead of moving more weight, focus on moving the weight with more speed and better form.

Deadlift (5/5/3/3/3/2/2/2)

18:00 to complete

Underground Strength

Metcon (Weight)

25:00 of continuous work at a steady pace
1 Round is:

3 wall walks

6 strict pull ups

10 russian twists total (25/15)

*12 tactical lunges total

*14 single arm kb press total (7 each side, not alternating)

400m run or 500m row at a moderate pace

*score is combined weight from heaviest round of these two movements.

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