CrossFit Montreal-Tuesday August 21
Tuesday, August 21, 2012
Option 1: CrossFit.com
For time:
135 pound Thruster, 15 reps
Run 200 meters
95 pound Thruster, 20 reps
Run 400 meters
65 pound Thruster, 30 reps
Run 800 meters
Option 2: Outlaw
BB Gymnastics
1) 5X1 Hang Snatch (just above knee) – heavy but perfect—not maximal, rest 60 sec.
2) 5X1 Hang Clean (just above knee) – heavy but perfect—not maximal, rest 60 sec.
Strength
*The Back Squats are based off of YOUR THREE REP MAX
1) 5X1 Back Squats @ 100% – rest 2 minutes.
2) 3X5 Front Squats – heaviest possible, rest 90 seconds.
Conditioning
3 rounds for time of:
10 2 Box Lateral Box Jumps 20″ DEMO VIDEO (single box)
15 HSPU (regionals standard)
Row 250m
Notes: 2 Box Lateral Box Jumps should be performed with two boxes side by side, approximately 24″ apart. One complete rep would include two jumps across the boxes. Basically, start to the outside of the set of boxes, jump laterally across the first, then the second, and finish on the opposite side of the boxes. Touching the top of the boxes is not only recommended, it is required.
Option 3: CrossFit Montreal
A: Deadlift 5-5-5-5-5
B: For time
100 toes 2 bar + 5 X 50ft Farmer's walk 40\32 KG KB