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CrossFit MontCo – CrossFit

Warm-up

Split Jerk Warm Up (No Measure)

2 Rounds

1-3 mins of rowing

10 PVC Dislocates/ Pass Thrus

10 PVC Overhead Squat

10 Spidermans

10 PVC Split Jerk

Split Jerk Intro – https://www.youtube.com/watch?v=2av_qXinO78

Weightlifting

Split Jerk (10 x 2 @ 80%)

Metcon

No Soda (3 Rounds for time)

3 rounds for time with 3 minute rest between each round

20 cal row

100 m lunge walk

400 m run

30 pull ups/toes 2 bar/KB swings (these are rd1/2/3)

score each round individually
Indoor Version

10 burpees

90 m lunge walk (down and back 3 times)

500 m row

30 pull ups/toes 2 bar/KB swings (these are rd1/2/3)

3 rounds for time, score each round separately

After Party

1:00 handstand hold (No Measure)

1:00 handstand hold

CrossFit MontCo – CrossFit

Warm-up

Paul’s Clean Warm Up (No Measure)

30 secs Bottom Squat w/ barbell

5 High Pulls

5 Clean and Press- 3 positions

5 Back Thrusters

5 Good Mornings

5 Rows

x2

Weightlifting

Clean (New 5 rep touch and go max!)

Metcon

Dipping Fran (Time)

21-15-9

Hr push ups

Ring dips/box dips

Plate sit ups
**Scale Dips as needed

10 min cap.

Metcon

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP

30 dubs

15 OHS 75/ 55 (95/ 65)

After Party

Metcon (3 Rounds for time)

3x 100m Run w/ Med Ball

CrossFit MontCo – CrossFit

Warm Up

Squat Warm Up (No Measure)

1-3 Minutes of Rowing

20 Dislocates

20 Spidermans

1-3 Minutes of Couch Stretch

20 Air Squats

1 -3 Minutes of Shoulder Mobility

Weightlifting

Overhead Squat (3×15 @ 50% of max)

Metcon

Seven Ate Nine (Time)

Wod-(14 min cap)

7 RDS

3 deadlift 155/105

4 power clean

5 front squat

6 burpee over barbell

7 min Cindy (AMRAP – Rounds and Reps)

7 min amrap

5 pull ups

10 push ups

15 air squats

**Goal is 10+ Rounds

After Party

Metcon (No Measure)

Ap-

2rds

Walk down with KB in overhead position then 10 KB push press walk back then 10 KB burpee to stand

https://www.youtube.com/watch?v=hfEwJb2NMI0

CrossFit MontCo – CrossFit

Warm Up

Back Squat Warmup (No Measure)

2 Rounds

1-3 Min Rowing

20 Spidermans

20 Couch Stretches

1 Min Bottom Squat Hold

20 Dislocates/ Pass Thrus

Weightlifting

Box Squat (3×10 @ 80% regualar back squat)

These have a wider stance and they should be sitting tall on the box.

https://www.youtube.com/watch?v=e9HloHClt2Q

Metcon

()

Partna Tag! (Time)

25 min cap

A. Run 100 m tag partner

B. Run 100 m tag partner

A. 21 pull ups

B. 21 pull ups

A. 21 box jump overs

B.21 box jump overs

Repeat with run, 15,15 then run 9,9…

Only One Works at a time to complete all reps then switch!
**You Run after every exercise, so Pull Ups-Run-Box Jump Overs-Run

When you are done, take 1 minute rest and then complete 100 KB swings as a team- one person works while other holds a KB

Score is time after KB swings minus 1 minute rest.

After Party

CrossFit MontCo – CrossFit

Warm-up

Chipper Warm Up (No Measure)

2 rounds

1 – 3 minutes rowing

1 – 3 minutes singles

10 dislocates/ pass thrus

10 push ups

1 minute hold bottom squat

Chipper

I’m back… (Time)

For time

40 cal row

40 hang cleans 95/ 65 (115/ 80)

40 burpees

40 thrusters

40 c2b pull ups (scale regular) (rx+ ring MUs)

20 thrusters

20 burpees

20 hang cleans

20 cal row

CrossFit MontCo – CrossFit

Warm-up

Saturday Warm Up (No Measure)

20 dislocates (pvc passthroughs)

10 push ups

15 sit ups

Metcon

()

Annies on the move (Time)

For time with 20 min cap

50-40-30-20-10

500m row/ 400m run/ 30 burpees/ 20 push ups/ off

Dub

Plated Sit Ups

Metcon

Deadpool (AMRAP – Rounds and Reps)

20 min AMRAP

400 Meter Run

10 Straight Leg Sit Ups

10 Jumping Air Squats

10 Jumping Lunges (l/r=1)