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CrossFit Montreal-Saturday January 5
Saturday, January 5, 2013


Option 1: CrossFit.com

Overhead Squat 3-3-3-3-3 reps

Option 2: Outlaw

20 minutes to establish a 1RM Snatch.

20 minutes to establish a 1RM Clean & Jerk.

Strength

Front Squats (based off 121201):

1) Every 30 seconds for 2:00 (5 reps) – 1 rep @ 80%
-rest 1 minute
2) Every 30 seconds for 2:00 (5 reps) – 1 rep @ 85%
-rest 1 minute
3) Every 30 seconds for 2:00 (5 reps) – 1 rep @ 90%

Conditioning

Run 800m

-then-

3 rounds of:

25 HR Push-Ups
25 Jumping Squats 45#
25 KBS 24/16kg

-then-

Run 800m

For time.

Option 3: CrossFit Montreal

25 Back Squats 135/95

20 Pull ups

10 ground to overhead  45/25 plate

250m row

20 Back Squats 135/95

15 pull ups

15 ground to overhead 45/25

500m row

15  Back Squats 135/95

10 pull ups

20 ground to overhead 45/25 plate

750m row

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