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CrossFit Montreal- Monday August 20
Monday, August 20, 2012


Congrats to all the athletes who represented CrossFit Montreal at the Sweat RX Finals in Toronto. You all did a great job!

Option 1: Crossfit.com

Rest day

Option 2: Outlaw

BB Gymnastics

1) Snatch: 2 reps EMOM(every minute on the minute) for 7 minutes @ 85%, then rest 2 minutes and perform 1 rep @ 95% (3 attempts only)

2) Clean & Jerk: 2 reps EMOM for 7 minutes @ 82%, then rest 2 minutes and perform 1 rep @ 92% (3 attempts only)

Notes: These DO NOT need to be touch & go reps. You may reset after each lift, but do not take a full rest break.

Accessories

1a) 3X3 1 Snatch Grip Behind the Neck Push Press + 1 Heaving Snatch Balance + 1 OHS – heaviest possible, rest 60 sec.
1b) 3X3 Flat Footed Clean Hi-Pulls (straps are suggested) – heavy, rest 60 sec.

Notes: For 1a, one rep would involve 1 SN Grip PP + 1 Heaving Snatch Balance + 1 OHS, that sequence should be completed three times each set.

Conditioning

12 minute AMRAP of:

50 Double-Unders
7 Burpees
*Add 7 Burpees every round (Rd. 2-14 Burpees, Rd. 3-21 Burpees, etc).

Option 3: CrossFit Montreal

500m row

30 thrusters 65/45

30 push ups

400m course

20 box jumps 24/20

20 tractions à la barre

500m rameur

10 KB swings 32/24

10 Ring dips

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