CrossFit Montreal-Monday December 31
Monday, December 31, 2012
(Pic from CrossFit.com)
Option 1: CrossFit.com
"Loredo"
Six rounds for time of:
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters
Option 2: Outlaw
BB Gymnastics
1) Snatch: 5X1 @ 80%, 5X1 @ 90%, 8X1 @ 70% – rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 70%, reps @ 70% should be alternating between Power and full Squat
2) Clean & Jerk: 5X1 @ 80%, 5X1 @ 90%, 8X1 @ 70% – rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 70%, reps @ 70% should be alternating between Power and full Squat
Conditioning
5 rounds for total working time of:
Row 250m
10 Burpees
30 Double-Unders
Rest 1:1
Option 3: CrossFit Montreal
4 rounds for time
20 push ups
13 Thrusters 95/65
20 Double Unders
13 Pull ups
20 wallballs 20/14
13 KB SDLHP 32/24 KG