CrossFit Montreal-Friday December 28
Friday, December 28, 2012
(Pic from CrossFit.com)
Option 1: CrossFit.com
Thruster 1-1-1-1-1-1-1 reps
Option 2: Outlaw
1) Every 15 seconds for 5:00 (21 total reps):
1 Deadlift @ 85%
2a) Bench Press: 3X10 – heavier than last week, rest 1:30
Notes: All reps must be performed with the hips (ass) in contact with the bench.
2b) Strict Weighted Pull-ups: 3X10 – heaviest possible, rest 1:30
Notes: Pull-ups do not have to be unbroken, but sets should not take longer than 30 seconds.
Conditioning
3 rounds for time of:
30 KB Snatches (15l/15r) 24/16kg
25 Wall Balls 20/14#
Notes: Reps for KB Snatch may be apportioned in any manner as long as equal reps are performed on both arms.
Midline
1a) 3XME Strict T2B – rest 45 sec.
1b) 3X10 Strict GH Raise – rest 45 sec.
3 rounds for time
25 KB swings 28/24
25 toes 2 bar
3 rope climbs 15ft
300m row