CrossFit Montreal-Monday October 29
Monday, October 29, 2012
(Pic from CrossFit.com)
Option 1: CrossFit.com
Power snatch 1-1-1-1-1-1-1 reps
Option 2: Outlaw
BB Gymnastics
1) Snatch: 2X2 @ 70%, 2X2 @ 80%, 2X1 @ 90%, 2X1 @ 95%, 4X1 @ 85% – rest 60-90 seconds for the sets through 95%, rest 30 seconds between reps for the final set.
2a) 3X5 Snatch First-Pull (stopping at the knees) – heavier than 1RM Snatch (110% +), rest 60 sec. DEMO VIDEO
2b) 3X5 Behind the Neck Snatch Grip Push Press – heavier than last week, rest 60 sec.
Skill
10 minutes free-standing Handstand practice.
Conditioning
50 KB Swings 32/24kg
-then-
3 rounds of:
50′ HS Walk
15 T2B
-then-
30 KB Swings 32/24kg
Part A : For time (Time cap 12 mins)
100 wallballs 20/16
100 mountain climbers
100 anchored sit ups
Part B: Max round in 8 mins
20 KB swings 32/24
20 KB walking lunges 32/24
20 jumping knee tucks