CrossFit Montreal- Friday November 15
Friday, November 16, 2012
(Pic from Crossfit.com)
Option 1: Crossfit.com
Rest day
Option 2: Outlaw
Strength
1) Every 15 seconds for 5 minutes (21 total reps):
Deadlift @70% !RM2) 5X3 Bench Press – heaviest possible, rest 2 plus minutes.
Notes: All reps must be performed with the hips (ass) in contact with the bench.
Conditioning
4 rounds of:
2 min. ME Row for Calories
-rest 1 minute
1 min. Wall Walks
-rest 1 minute
Midline
1a) 3X20 “Strict” GH Raise – rest 60 sec. (no swing, start from a position parallel to the floor) Demo Video
1b) 3X20 Unbroken GHD Situps – rest 60 sec.
Part A:
"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Part B: 4 mins
Bottom to bottom Tabata Squats (8 intervals of 20 secs work/10 seconds off where the rest is taking in the full squat position)