CrossFit Montreal is the first CrossFit Affiliate centre in Quebec, and continues to provide excellence and to be a reference for Crossfit in Quebec

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CrossFit Montreal-Tuesday September 2
Tuesday, September 2, 2014


Option 1 (courtesy of Competitorstraining.com)

Scaled Version


1. Snatch Pull
EMOMx12: 3 Position Pause Snatch Pull at 1RM Snatch weight
Pause for 3 seconds at each position then jump and shrug
Pos. 1 – just below knees, work for vertical shins and back in full extension
Pos. 2 – above knees, work for shoulders over the bar, bar pulled into thighs
Pos. 3 – Pockets, work for vertical torso, knees forward and weight in mid-foot

2. 7 Rounds of:
In 2 mins complete:
200m Run
7 Deads, 255/195
Max reps of Double unders in the remaining time
Rest 1 minute between rounds, score is total number of DU

3.  Muscle ups
20 bar Muscle ups for time, every time you break rest for 1 full minute chest to bar


Option 2: (Courtesy of Competitorstrainin.com)

1. Snatch Pull
EMOMx12: 3 Position Pause Snatch Pull at 1RM Snatch weight
Pause for 3 seconds at each position then jump and shrug
Pos. 1 – just below knees, work for vertical shins and back in full extension
Pos. 2 – above knees, work for shoulders over the bar, bar pulled into thighs
Pos. 3 – Pockets, work for vertical torso, knees forward and weight in mid-foot

2. 7 Rounds of:
In 2 mins complete:
200m Run
7 Deads, 335/225
Max reps of Double unders in the remaining time
Rest 1 minute between rounds, score is total number of DU

3.  Muscle ups
20 Muscle ups for time, every time you break rest for 1 full minute 

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