CrossFit Montreal- Tuesday October 2
Tuesday, October 2, 2012
Option 1: CrossFit.com
"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings 32/24
Option 2: Outlaw
BB Gymnastics
1) 10X1 Hi-Hang Cleans (hip height) + 1 Push Jerk – heaviest possible, rest 60 sec.
2a) 3X5 Pendlay Row – heavier than last week, rest 60 sec. DEMO VIDEO
2b) 3X5 Split Press – heavier than last week, rest 60 sec. DEMO VIDEO
Strength
High Bar Back Squat: 1X5 @ 75%, 1X3 @ 80%, 3X3 @ 85% – rest 2:00
Notes: Percentage should be based off of your most recent 1RM Squat.
Conditioning
4 rounds for total working time of:
10 UB Front Squats @ 70%
Run 400m
Rest 1:1
Option 3: CrossFit MontrealNotes: DO NOT pace these runs. Every round should be all out.
Part A: 15 mins practice power or Squat Clean
or 15 mins for power clean or Squat Clean 3X3
Part B (time cap 30 mins)
4 rounds for time
5 power cleans 155/105
25 box jumps 24/20
400m row