CrossFit Montreal- Tuesday August 14
Tuesday, August 14, 2012
Option 1: CrossFit.com
50-35-20 reps of:
Wall balls 20/16
Pull-ups
Double-unders
Option 2: Outlaw
1) 5X2 Hang snatch Snatch (just above knee) – heavy, rest 60 sec.
2) 5X2 Hang Clean (just above knee) – heavy, rest 60 sec.
Strength
*The Back Squats are based off of YOUR THREE REP MAX
1) 4X8 Back Squats @ 80% – rest 2 minutes.
2) 5X2 Pause Front Squats – heavy (5 sec. pause in the hole), rest 90 seconds.
Conditioning
20 minute AMRAP of:
100′ Prowler Push 165/125# (50′ high handles/50′ low handles)
5 Rope Climbs 15′
3 rounds for time
500m row
20 KB Swings 32/24 B=Scaled
20 Ring dips B=scaled
20 walking lunges (total)