CrossFit Montreal- Friday December 4
Friday, January 4, 2013
Option 1: CrossFit.com
"Fran"
21-15- and 9 reps, for time of:
Thruster 95/65
Pull-ups
Option 2: Outlaw
Strength
1) Every 30 seconds for 5:00 (22 total reps):
2 Deadlift @ 75%
2a) Bench Press: 10 minutes to work up to a heavy single.
Notes: All reps must be performed with the hips (ass) in contact with the bench.
2b) Strict Weighted Pull-ups: 10 minutes to work up to a heavy single.
Conditioning
15 Thrusters @ 155/105#
25 C2B Pullups
10 Thrusters @ 155/105#
20 C2B Pullups
5 Thrusters @ 155/105#
15 C2B Pullups
For time.
Midline
1a) 3X20 UB GHD Sit-ups – rest 45 sec.
1b) 3X15 Good mornings – medium/heavy, rest 45 sec.
3 rounds for time
50 Air Squats
30 Wallballs 20/14
20 KB swings 32/24