(Pic from CrossFit.com)

Friday Options

CrossFit.com :

For time:
75 /50 lb Back squat, 50 reps B= Half the reps for all sets
15 foot Rope climb, 5 ascents
75 /50 lb Back squat, 40 reps
15 foot Rope climb, 4 ascents
75 /50 lb Back squat, 30 reps
15 foot Rope climb, 3 ascents
75 /50 lb Back squat, 20 reps
15 foot Rope climb, 2 ascents
75 /50 lb Back squat, 10 reps
15 foot Rope climb, 1 ascents

Option 2

part 1: OHS find 5 rep max
part 2. Hang Power Snatch 3 reps @60,70,80%
part 3: Clean 3 reps @60,70,80%

Option 3

3  rounds:

30 Kettlebell swing 32/24 B=mod

30 walking lunges

30 Toes to bar B= knees to elbows C= knee raises

(Cara doing a workout with the 20lb vest for her B-day)

Thrusday options

CrossFit.com

8 rounds of:
Run 400 meters or 400m row
Rest 90 seconds

Option 2

1. Deadlift

You need to perform 3 reps of the first weight before moving to the next one and so on
Max weight in 10 mins
Men :
300-325-350-375-400-425-450-475-500
Women:
150-175-200-225-250-275-300-325
2. AMRAP 10 mins
1-2-3-4-5-....
Muscle up
HSPU

(perform 1 muscle up then 1 HSPU followed by 2 muscle ups and 2 HSPU etc)

Option 3

Part A:

Double under practice (10 mins)

Part B:

3 rounds for time

20 double unders B= 60 singles

20 wallballs 20/16 B=mod

20 box jumps 24/20 B= Mod

20 burpees

(Agastsu Joint Mobility Seminar)

Wednesday options

CrossFit.com

Rest day

Option 2

Part A:

Snatch

4X5 reps @ 50%

3X5 reps @ 60%

2X5 reps @ 70%

Part B:

Clean and Jerk

same patern as part A

Option 3:

Part A:

Rope climb technique practice (10-15 mins)

Part B:

1000m row

10 jumping knee tucks

10 KB press 20/16 B= mod

750m row

20 jumping knee tucks

20 KB press 20/16 B= mod

500m row

30 jumping knee tucks

30 KB press 20/16 B= mod

250m row

(Joint Mobility seminar)

Tuesday Options

CrossFit.com

Seven rounds for time of:
165/115 lbs Front squat, 7 reps B=mod
7 Chest-to-bar pull-ups B= mod

Option 2:

Double Fran

42-30-18

Thrusters 95/65 B= mod

Pull ups B=mod

Option 3

Part A:

KB Clean practice

KB Deck squat practice

Part B:

Max rounds in 15 mins

10 KB clean per hand 24/20 B=Mod

20 KB decksquats 24/20 B= mod

30 Bootstrappers

(Some of the attendees at Agatsu's joint mobility seminar at CrossFit Montreal this past saturday)

Monday Options

CrossFit.com

Resting 60 seconds between sets:
Press 2-2-2-2-2-2-2-2-2-2

Option 2

Part A:

Front Squat (From the rack) 4 reps @60%,70%,80%,90%

Part B: Push Press

Find 3 rep max

Option 3

Max reps in 3 mins (go as far as you can in 3 mins)

20 calorie Row
30 Wallball Shots, 20lb/16 B=mod
20 Toes to bar B=mod
30 Box jumps, 24" box B=mod
20 Sumo-deadlit high-pull, 40kg/32 B= mod
30 Burpees
20 Shoulder to overhead, 135/95 b=mod

Take 5 min rest

then

Max reps in 6 mins (go as far as you can in 6 mins)

20 calorie Row
30 Wallball Shots, 20lb/16 B=mod
20 Toes to bar B=mod
30 Box jumps, 24" box B=mod
20 Sumo-deadlit high-pull, 40kg/32 B= mod
30 Burpees
20 Shoulder to overhead, 135/95 b=mod

(Julie during a 6am class)

** CrossFit Reebok Games 2011, new episodes on RDS at 10am this coming Saturday and on replay the rest of the week**

Friday Options:

CrossFit.com

Three rounds for time of:
Row 1000 meters
45 pound Thruster, 50 reps
30 Pull-ups B=Mod

Option 2

Part 1.

3 rdns
400m run (change to clean shoes before going to HPC ) or Row
20 Hang power clean 135-95
20 Front Sq. 135-95

Part 2.

AMRAP 5mins
20 ab mat situps (anchored)
10 Push Press DB 2* 50lb/35

Option 3

Push Jerk Technique and warm-up (15 mins)

Then

Push or Split jerk 1-1-1-1-1-1-1

(Isa on the overhead walking lunges)

** Please note there was a power outage in the gym's neighborhood  starting around 1pm on tuesday and continuing all night. We had to close the gym for that reason.

Power was to combe back around 11:30 pm tuesday night.  You can always get info on last minute situations by joining the CrossFit Montreal Facebook group.

Thursday options:

CrossFit.com

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds B= mod
Ring dips B=bar dips

Option 2

Time cap 40 mins

For time:

50 Wallball 20/16 B= mod
50 Pistols (total)
50 GHD situps B= toes 2 bar
50 Box jumps 30/24
25 burpees
25 Power Snatch 135/95 B=mod
25 Chest To Ring Pullups B= pullups
25 KBS 32/24
200 Double unders"

Option 3

Deadlift

5-5-5-5

(Pic from CrossFit.com: 82 years young, Jean nails a new deadlift 1RM PR at 153 lbs)

Wednesday Options:

CrossFit.com

Split Snatch

1-1-1-1-1-1-1

Option 2

Part A:

25 strict press 95/65 B= Mod

500m Row

25 Deadlift 335/225 B=Mod

Part B:

3 rounds

2mins max bar muscle ups

1 min Handstand hold (without the wall)

Option 3:

2 rounds for time

50 KB swings 32/24 B= mod

6X20m Bear Walk

50 Ground to Overhead 45/25 plate B= Mod

50 Frog Sit ups