CrossFit Montreal- Tuesday October 9
Tuesday, October 9, 2012
Option 1: CrossFit.com
Three rounds for time of:
45 pound GHD Bench press, 15 reps
25 Back extensions
Run 800 meters
Option 2: Outlaw
BB Gymnastics
1) Clean & Jerk: 2X2 @ 65%, 2X1 @ 70%, 2X1 @ 80%, 2X1 @ 85%, 4X1 @ 70% – rest 60-90 seconds for the sets through 85%, 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 – heavy but PERFECT rest 60 sec. DEMO VIDEO
Strength
High Bar Back Squat: 1X5 @ 75%, 1X3 @ 80%, 1X3 @ 85%, 3X1 @ 90% – rest 2:00
Notes: Percentage should be based off of your most recent 1RM Squat.
Conditioning
5 rounds for total working time of:
3 Hang Power clean @ 80% (of 1rm Clean)
6 Box Jumps 36/30″
12 T2B
Sprint 100m
3 Hang Squat Cleans @ 80%
Rest 1:1
Option 3: CrossFit MontrealFor time:
25 walking lunges steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 32/24
30 Sit-ups
20 KB press 32/24
25 Back extensions
30 Wall ball shots, 20 /16
3 Rope climb ascents