CrossFit Montreal-Friday October 6
Friday, October 5, 2012
(Pic from Crossfit.com)
Option 1: CrossFit.com
Three rounds for time of:
135 pound Squat clean, 10 reps
20 Box jump, 24" box
Option 2: Outlaw
BB Gymnastics
1) Every 30 seconds for 4 minutes (8 total reps):
1 Power Snatch + 1 Hang Snatch (full squat) @ 70%
*rest 2 minutes
2) Every 45 seconds for 6 minutes (8 total reps):
1 Power Clean + 1 Hang Clean (full squat) + 1 Push Press @ 70%
Conditioning
4 rounds for total working time of:
7 Bench Press @ 65%
Row 500m
Rest 1:1
Midline
5XME L-Sits – rest 60 sec.
Option 3: CrossFit Montrealcontre la montre
40 KB swings 32/24
50 wallballs 20/16
60 push ups
70 walking lunges