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CrossFit Montreal-Monday November 19
Monday, November 19, 2012


 The CrossFit Montreal Calendar put together to raise awareness &  funds in support of the fight against Prostate Cancer is now available at the CrossFit Montreal Counter(8$)
Thank you to our models (members of Crossfit Montreal), our photographer Robert Strukeli and our sponsors Parc Santé, Wod Sports & C. Frappier Électrique Inc.


Option 1: CrossFit.com


Complete as many rounds as possible in 20 minutes of:
Run 400 meters
Then complete 3 rounds of:
5 Pull-ups
10 Push-ups
15 Squats



Option 2: Outlaw

BB Gymnastics

1) Snatch: 2X1@80%, 2X1@85%, 2X1@90%, 2X1@95%, 2X1@90%, 4X1@80% – rest 30-60 seconds.
2) Clean & Jerk: 2X1@75%, 2X1@80%, 2X1@ 85%, 2X1@90%, 2X1@85%, 4X1@75% – rest 30-60 seconds.

Conditioning

3 rounds for total working time of:

5 Over-the-Box Jumps 20″ with alternating Lateral Hurdle Jumps 20″
25 KB Swings 32/24kg
5 Over-the-Box Jumps 20″ with alternating Lateral Hurdle Jumps 20″
25 Pullups

Rest 1:1

Notes: The Lateral Hurdle Jumps should be set up alternating left and right in between each 20″ box. Here is a DEMO VIDEO which demonstrates how the course should look. You may simply use PVC taped to the top of the boxes as hurdles.



Option 3: CrossFit Montreal
Part A: 15 mins
Practice Snatch or 3-3-3
Part B: Max round in 18 mins
20 toes to bar
20 thrusters 95/65
20 push ups

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