CrossFit Montreal-Tuesday November 13
Tuesday, November 13, 2012
(Pic from CrossFit.com)
Option 1: CrossFit.com
Seven rounds for time of:
75 pound Thruster, 12 reps
9 Toes-to-bar
Run 200 meters with a 20 pound medicine ball
Option 2: Outlaw
1) 7X1 Snatch off High Boxes (at hip) – heavier than last week, rest 60 sec. DEMO VIDEO
2) 7X1 Clean & Jerk off High Boxes (at hip) – heavier than last week, rest 60 sec. DEMO VIDEO
Strength
1) Back Squat (please read the directions carefully):
Set 1: 1 Back Squat every 30 seconds for for 2:00 @ 90% (5 total reps) – DO NOT re-rack the barbell until all 5 reps are completed.
*Rest 3:00 exactly.
Set 2: 1 Back Squat every 30 seconds for for 1:30 @ 90% (4 total reps) – DO NOT re-rack the barbell until all 4 reps are completed.
*Rest 2:00 exactly.
Set 3: 1 Back Squat every 30 seconds for for 1:00 @ 90% (3 total reps) – DO NOT re-rack the barbell until all 3 reps are completed.
Notes: These are LOW Bar Back-Squats. Percentage is based off of most recent 1RM HBBS.
2) 5X2 Pause Front Squats (3 counts in bottom), heavy rest 90 seconds.
Conditioning
7 minute AMRAP of:
50 Double-Unders
15 HSPU
Option 3: CrossFit Montreal
Five rounds for time of:
20 Kettlebell swings, 32/24
20 Mountain climbers(per leg)
20 Burpees
20 Wall ball shots, 20/14
400 m row