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CrossFit Montreal-Tuesday October 16
Tuesday, October 16, 2012


(Pic from CrossFit.com)

Option 1: CrossFit.com


Three rounds for time of:
45 pound Sots press, 15 reps
Handstand walk 15 meters
20 second L-sit hold
Handstand walk 15 meters

Option 2: Outlaw

BB Gymnastics

1) Clean and Jerk: 2X2 @ 70%, 2X1 @ 75%, 2X1 @ 85%, 2X1 @ 90%, 4X1 @ 75% – rest 60-90 seconds for the sets through 90%, rest 30 seconds between reps for the final set.
2a) 3X5 Pendlay Row – heavier than last week, rest 60 sec. DEMO VIDEO
2b) 3X5 Jumping Good Mornings – heavier than last week but PERFECT rest 60 sec. DEMO VIDEO

Strength

High Bar Back Squat:

Set 1) Every 30 seconds for 2:00 (5 total reps) – 1 rep @ 70%
*Rest 2:00
Set 2) Every 45 seconds for 2:15 (4 total reps) – 1 rep @ 75%
*Rest 3:00
Set 3) Every 60 seconds for 2:00 (3 total reps) – 1 rep @ 80%

Notes: Each set should be performed without re-racking the bar. Once you have walked out of the rack with the barbell, do not put it down until the set is finished. Percentage should be based off of your most recent 1RM Squat.

Conditioning

3 rounds for time of:

Row 500m
75 Double-Unders

Option 3: CrossFit MontrealPart A: 15 mins
Practice Power or Squat Snatch
or Snatch 3X3
Part B: 3 rounds for time (time cap 25 mins)
10 Snatches (power or Squat ) 115/80
30 Box jumps 24/20
30 KB SDLHP 32/24

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