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CrossFit Montreal-Monday January 7
Monday, January 7, 2013

Payments for Saturday's competition are due this Tuesday January 8. You have until Tuesday night to sign up as well. We still welcome anyone who would like to judge or be a volunteer for the event. Thanks!

Option 1: CrossFit.com

Rest day

Option 2: Outlaw

1) Snatch: 5X1 @ 80%, 3X1 @ 90%, 2X1 @ 95%, 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%, 3X1 @ 90%, 2X1 @ 95%, 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

3 rounds for time of:

12 Burpee Over-the-Box Jumps 30/26″
9 Muscle-Ups
7 Deadlifts 315/225#

Option 3: CrossFit Montreal
Part A: 15 mins to find 1RM Snatch or practice technique
Part B: Max rounds in 18 mins
5 Snatch 135/95
5 thrusters 135/95
10 Box jumps 24/20
2 rope climbs 15 ft

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