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CrossFit Montreal- Tuesday October 23
Tuesday, October 23, 2012


(Pic from CrossFit.com)

Option 1: CrossFit.com

Rest day



Option 2: Outlaw

1) Clean and Jerk: 2X2 @ 70%, 2X2 @ 80%, 2X1 @ 90%, 2X1 @ 95%, 4X1 @ 80% – 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:

High Bar Back Squat: 1X5 @ 80%, 2X3 @ 85%, 2X2, 2X1 @ 90% – rest 2:00

Conditioning

5 rounds for total time of:

15 C2B Pull-ups
Run 200m
20 Wall Balls 20/14#

Rest 1:1


Option 3:CrossFit Montreal

Part A : 15 mins : Practice Snatch or  3X3

Part B : Max rondes en 15 mins

20 KB swings 28/24

20 Box jumps 24/20

20 Front Squats(from ground)  155/110

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