CrossFit Montreal-Wednesday August 19
Wednesday, September 19, 2012
(Pic from CrossFit.com)
Option 1: Crossfit.com
21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat
Option 2: Outlaw
1) 5X2 Vertical Snatch off High Boxes (at hip) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO
2) 5X2 Vertical Clean off High Boxes (at hip) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO
Strength/Conditioning
1a) 3XMax reps Strict HSPU + Max reps Kipping HSPU – rest 30 sec.
1b) 3X25 UnBroken KB Snatches (each arm) – heaviest possible, rest 30 sec.
1c) 3X3 Snatch Grip Behind the Neck Press – heavy, rest 30 sec.
1d) 3X15 Good mornings – medium/heavy, rest 30 sec.
Time cap 35 mins
30 burpee knee tucks
30 SDLHP 32/24
30 KB swings 32/24
300m row
20 burpee knee tucks
20 SDLHP 32/24
20 KB swings 32/24
400m row
10 burpee knee tucks
10 SDLHP 32/24
10 KB swings
500m row