CrossFit Montreal-Friday September 7
Friday, September 7, 2012
Option 1: CrossFit.com
Overhead Squat 3-3-3-3-3 reps
Option 2: Outlaw
BB Gymnastics
1) 7X1 1 Hang Power Snatch + 1 Power Snatch + 2 OHS as fast as possible – heaviest possible, rest 60 sec (exactly).
Notes: This should be performed as a complex. Do not drop the bar between movements. The OHS should be down and up for both reps without hesitation. Do not reset the feet after the Power Snatch. Perform the OHS with the feet in the exact position that you catch the Power Snatch. This is meant to penalize wide landings.
2) 7X1 1 Hang Power Clean + 1 Power Clean + 2 Push Jerks – heaviest possible, rest 60 sec (exactly).
Notes: These should be UB reps, if you cannot perform them UB then lower the load.
Conditioning
5 rounds for total reps:
1 min AMRAP of:
5 Over the Box Jumps (down) 30/24″
10 KBS 32/24kg
5 Over the Box Jumps (back) 30/24″
5 Thrusters 135/95#
*Rest 1 minute after each round.
Notes: Over the Box Jumps should be performed with 5 boxes lined up in succession. Place the kettlebell on one end of the boxes, and the barbell on the other end.
Midline
1a) 3X10 “Strict” Weighted GH Raise – heaviest possible, rest 60 sec. (no swing, start from a position parallel to the floor) DEMO VIDEO
1b) 3XME Hanging L-Hold – rest 60 sec. DEMO VIDEO
Part A: Deadlit 5-5-5-5-5
Part B: work on 2 weaknesses