CrossFit Montreal-Tuesday November 19
Tuesday, November 20, 2012
Option 1: CrossFit.com
Rest day
Option 2: Outlaw
1) 5X2 Snatch off Boxes (just above knee) – heavy but perfect, rest 60 sec.
2) 5X2 Clean & Push Jerk off Boxes (just above knee) – heavy but perfect, rest 60 sec.
Strength
*The Back Squats are based off of YOUR THREE REP MAX –
1) Back Squat: EMOM for 5 minutes – 2 reps @ 80%
2) 5X3 Front Squats (1st rep pause) – near heaviest possible, rest 90 seconds.
Notes: The first rep of each set should have a 5 count (second) pause in the absolute bottom position. When you stand, DO NOT bounce to initiate out of the bottom.
Conditioning
90 seconds ME Double-Unders
-then (without resting)-
Row 1K
100 Double-Unders
Row 500m
For time.
*Please note score as total Double-Unders and total timeOption 3: CrossFit.com
50-40-30-20-10
Double unders
Box jumps 24\20
Mountain climbers(each leg)