CrossFit Montreal-Tuesday September 11
Tuesday, September 11, 2012
Option 1: Crossfit.com
"The Seven"
Seven rounds for time of:
7 Handstand push-ups
7 Thrusters 135/95
7 Knees to elbows
7 Deadlift 254/170
7 Burpees
7 Kettlebell swings, 32/24
7 Pull-ups
Option 2: Outlaw
Every minute on the minute for 5 minutes:
2 Hang Squat Cleans @ 70%
Notes: This is meant to provide a warm up for both the legs and the CNS. DO NOT go above the prescribed weight. Each set should be easy and fast.
Strength
20 minutes to establish a 1RM Back Squat.
Notes: The Cleans should provide a good warmup, but you will still need some Squat sets of 2-3 reps. Once you reach the 75-80% range, take 2 minutes rest then perform a “Walkout” (simply setup like you’re going to squat, walk out of the rack, and hold the weight on your back for 5 seconds – DO NOT attempt to squat – belts are recommended for this movement) with 5-10% more than your projected maximal Squat. If you are projecting 400#, walk out with approximately 425#. After your “Walkout”, rest 2 minutes then begin your near maximal and maximal attempts. If you have not missed an attempt you may go slightly over the time limitation.
Conditioning
1) 1 minute Max reps Burpees
*Rest as needed.
2) 1 attempt Max reps Unbroken Muscle-Ups
*Rest as needed.
3) Run 1.6km
Option 3: CrossFit Montreal
Part A: Practice Technique of Power Clean or Squat Clean (15 mins)
Part B: For time:
150 anchored sit ups
800m run
1000m row