CrossFit Montreal-Friday October 26
Friday, October 26, 2012
(pic from Crossfit.com)
Option 1: CrossFit.com
Split jerk 2-2-2-2-2-2-2-2-2-2 reps
Alternate stance for each rep.
Option 2: Outlaw
1) Every 30 seconds for 4:30 (10 total reps):
1 Power Snatch + 1 Hang Snatch (full squat) @ 80%
Notes: Reps are at 0:00 – 0:30 – 1:00 – 1:30 – 2:00 – 2:30 – 3:00 – 3:30 – 4:00 – 4:30
*rest 2 minutes
2) Every 40 seconds for 6:00 minutes (10 total reps):
1 Power Clean + 1 Hang Clean (full squat) + 1 Push Jerk @ 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
Conditioning
3 rounds for time of:
10 KB Snatch + OH Lunge (R arm, L leg) 24/16kg DEMO VIDEO
10 KB Snatch + OH Lunge (L arm, R leg) 24/16kg
20 Lateral Burpee Over the Box Jumps 20″
30 Jumping Squats 45#
Option 3:CrossFit Montreal.
Part A: Clean and Jerk practice or
2-2-2
Part B: Max rounds in 15 mins
2 Clean and Jerk at 80%
4 Muscle up B=Mod