CrossFit Montreal-Tuesday October 30
Tuesday, October 30, 2012
(pic from CrossFit.com)
Option 1: CrossFit.com
"Kelly"
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Option 2: Outlaw
BB Gymnastics
1) Clean and Jerk: 2X2 @ 70%, 2X2 @ 80%, 3X1 @ 90%, 1X1 @ 95%, 4X1 @ 85% – rest 60-90 seconds for the sets through 95%, 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%, 3X1 @ 90%, 1X1 @ 95% – rest as needed.
Conditioning
3 rounds for time of:
Run 400M
21 C2B Pullups
12 Deadlifts 275/185#
Option 3: CrossFit Montreal
Part A: 15mins
Snatch practice 3X3
Part B: (Time cap 25 mins)
4 rounds for time
30 Box jumps 24/20
30 superman
20 Backsquats 135/95 (From the ground)