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CrossFit Montreal-Friday October 19
Friday, October 19, 2012


 Option 1: CrossFit.com

Rest Day

Option 2: Outlaw

BB Gymnastics

1) Every 40 seconds for 6 minutes (10 total reps):

1 Power Snatch + 1 Hang Snatch (full squat) @ 80% 

Notes: Reps are at 0:00 – 0:40 – 1:20 – 2:00 – 2:40 – 3:20 – 4:00 – 4:40 – 5:20 – 6:00

*rest 2 minutes

2) Every 50 seconds for 7:30 minutes (10 total reps):

1 Power Clean + 1 Hang Clean (full squat) + 1 Push Press @ 80% 

Notes: Reps are at 0:00 – 0:50 – 1:40 – 2:30 – 3:20 – 4:10 – 5:00 – 5:50 – 6:40 – 7:30

Conditioning

“Nancy”

5 rounds for time of:

Run 400m
15 OHS 95/65#

Midline

1a) 3X20 UB GHD Situps – rest 45 sec.
1b) 3X7 KB Windmills (7 reps each arm) – heaviest possible, rest 45 sec. DEMO VIDEO 

Option 3: CrossFit Montreal
Part A: Deadlift 1-1-1-1-1-1-1
Part B: for time
1000m row
100 push ups

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