Crossfit Montreal-Monday October 22
Monday, October 22, 2012
Option 1: CrossFit.com
Five rounds for time of:
115/80 pound Push press, 12 reps
40 meter Shuttle sprint (4 x 10 meters)
115/80 pound Squat snatch, 8 reps
Option 2: Outlaw
1) Snatch: 2X2 @ 70%, 2X2 @ 80%, 2X1 @ 90%, 2X1 @ 95%, 4X1 @ 80% – rest 60-90 seconds for the sets through 90%, rest 30 seconds between reps for the final set.
2a) 3X5 Snatch Deadlift (stopping at the knees) – heavier than 1RM Snatch (110% +), rest 60 sec.
Notes: This movement is simply the 1st pull of the Snatch. Pull off the floor to the knees, while maintaining perfect beack position.
2b) 3X5 Behind the Neck Snatch Grip Push Press – heavy, rest 60 sec.
Skill
12 Minutes Chest Facing Wall Handstand & Handstand Walk Practice.
Notes: The goal is to get into and maintain the handstand with exclusively the nose and feet in contact with the wall. If you can get into and maintain the handstand within these parameters, you may begin to try to walk away from the wall. As you walk away from the wall do not let your body fold. It is imperative that a hollow body position be maintained for this drill. Obviously, do not allow the desire to keep your nose on the wall end in injury—it’s not that serious.
Conditioning
For time.
30 T2B
20 KB Thrusters 24/16kg (both arms)
Row 1k
20 KB Thrusters 24/16kg (both arms)
30 T2B
Option 3:CrossFit MontrealPart A: Every minute on the minute for 10 mins max:
Advanced: 2 strict deficit HSPU (45lb plates on each sides)
Intermediate: 2 normal (Kip allowed)
Other: (abmat, box ) or practice holding the handstand
Part B: 3 rounds for time
20 double unders
20 Chest to bar
30 Ring push ups