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