CrossFit Montreal-Monday November 12
Monday, November 12, 2012
Option 1: CrossFit.com
Rest day
Option 2: Outlaw
1) Snatch: 3X1@80%, 1X1@85%, 1X1@90%, 1X1@95%, 3X1@90%, 2X1@85% – rest 30-60 seconds.
2) Clean & Jerk: 3X1@75%, 1X1@80%, 1X1@ 85%, 1X1@90%, 3X1@85%, 2X1@80% – rest 30-60 seconds.
Conditioning
3 rounds for time of:
50′ Burpee Broad Jump
20 KBS 32/24kg
15 C2B Pullups
10 Thrusters 135/95#
Part A: 15 mins
Practice Snatch technique or 3-3-3
Part B:
3 rounds for time
20 Box jumps 24\20
20 Double unders
20 push press 95/65
20 toes to bar