CrossFit Montreal-Monday October 1st
Monday, October 1, 2012
(Muscle up seminar)
Option 1: CrossFit.com
5km run or row
Option 2: Outlaw
BB Gymnastics
1) 10X1 Hi-Hang Snatch (with hip) – heaviest possible, rest 60 sec.
2a) 5X3 3-Stop Snatch Pull – heavier than last week, rest 45 sec.
2b) 5X3 1 Snatch Grip Behind the Neck Push Press + 1 (quick) OHS – heavy, rest 45 sec.
Skill
10 minutes Strict Muscle-Up Practice.
Notes: If you are proficient at these, treat this as a slow/controlled AMRAP. If you cannot do any absolutely strict, then practice with as little help from the hips as possible.
Conditioning
Alternating Tabata of:
Ring Dips
Ab-Mat Situps
Option 3: CrossFit MontrealNotes: This is 16 total alternating rounds of 20 seconds of work followed by 10 seconds rest. For Ab-Mat Situps the movement begins with hands touching the floor overhead, and finishes when both hand touch the feet after coming to a upright seated position.
Part A:
3 rounds for time
50 double unders
75 Squats
Part B:
Max rounds 10 mins
20 push ups
20 toes 3 bar