Triple Couples

Triple Couples

CrossFit Montgomery – CF View Public Whiteboard Metcon Triple Couples (Time) For Total Time 15-12-9 Push Press 115#/75# ; Rx+ 135#/85# Pull-ups; Rx+ Chest-to-bar Pull-ups Rest 3 minutes from finish; Load bar 15-12-9 Power Clean 145#/105# (add 15s); Rx+ 165#/115# Box Jumps 24″/20″; Rx+ 30″/24″ Rest 3 minutes from finish; Load bar 15-12-9 Deadlift 235#/155# […]

2019-09-06

2019-09-06

CrossFit Montgomery – CF View Public Whiteboard Warm-up Metcon Nancy Ann (Time) 5 Rounds for Time: 400m run 15 OHS (95/65) 50/40/30/20/10 Double Unders Sit-ups Mobility

2019-09-05

2019-09-05

CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting 18:00 Tempo Overhead Squat (3/3/3/3/3) 2 SECOND PAUSE IN THE BOTTOM Aerobic Conditioner Metcon (Time) For Time: 1k row 1k run 1k row 1k run

2019-09-04

2019-09-04

CrossFit Montgomery – CF View Public Whiteboard Warm-up Metcon 3:00 rest between parts A, B, and C A: Metcon (AMRAP – Rounds and Reps) 5:00 AMRAP: 5 pull-ups 5 power cleans (135/95;185/135) 5 box jumps (24/20;30/24) B: Metcon (AMRAP – Rounds and Reps) 7:00 AMRAP: 7 push ups 7 barbell burpees 7 box jumps (24/20; […]

2019-09-03

2019-09-03

CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting 0-10 3 position power snatch, starting at minute 12, snatch grip deadlift. A: EMOM x10 3 Position Power Snatch 1st Position – Knees 2nd Position – Hips 3rd Position – Receiving Position *Start at 35% of 1RM and grow throughout the 10 minutesPause at each position, […]

2019-08-30

2019-08-30

Announcements We will have one class on Labor Day at 9:00AM CrossFit Montgomery – CF View Public Whiteboard Warm-up Metcon Metcon last completed Feb. 6th, 2019 6×6 (Time) 6 Rounds for Time 6 bar facing burpees 6 thrusters (115/80) 6 air squats 6 deadlifts (185/130) 6 push-ups 6 OHS (115/80) *you will need two bars […]

2019-08-29

2019-08-29

CrossFit Montgomery – CF View Public Whiteboard Warm-up Skill 15:00 Bar MU Progression Metcon 2:30 rest between all metcons A: Metcon (AMRAP – Rounds and Reps) 5:00 AMRAP: 100m run 15 box jumps (24/20) 15 bent over barbell row (95/65) 25m = 1 rep. B: Metcon (AMRAP – Rounds and Reps) 7:00 AMRAP 100m run […]

2019-08-28

2019-08-28

CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting A or B or both. 20:00 of work. A: Power Snatch (Heavy 1 rep in 20:00) B: Squat Snatch (Heavy 1 rep in 20:00) Metcon Metcon (4 Rounds for reps) Rotating 16:00 EMOM Cal Row Burpees to a Target Weighted Sit Ups (45/25) Restadd your numbers […]

2019-08-27

2019-08-27

CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting Shoulder Press (10/8/6/4/2) each set should be a “working set” no sandbagging through 10,8,6,4 just to have a high 2 rep. warrm-up to a weight you’ll have to work through to get for 10 sets, then increase as necessary 16:00 to complete Metcon Boneyard Baseline (Time) […]

2019-08-26

2019-08-26

CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting Overhead Squat (20:00 to find a heavy 1 rep) were going to start working on building OHS weight as part of our Snatch work. Need a baseline 1 rep. Metcon Metcon (AMRAP – Rounds and Reps) 16:00 AMRAP: 12 Double KB Front Squat (20kg/16kg each hand; […]