CrossFit Montreal-Wednesday January 2
Wednesday, January 2, 2013
Happy New Year 2013!!!
Option 1: CrossFit.com
3 rounds for time
400m run
21 Kb swings 24/16
12 pull ups
Option 2: Outlaw
1) 10 minutes to work up to a heavy Snatch (strict 10 minutes).
2) 10 minutes to work up to a heavy Clean & Jerk (strict 10 minutes).
Strength
15 minutes to work up to a heavy HBBS.
Conditioning
Choose one…
Row: 4X500m – rest 2:1 – 30 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.
Run: 4X400m – rest 2:1 – 25 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.
Swim: 8X50m – rest 2:1 – 20 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.
Notes: All work should be at 95-100% RPE.
Part A: 15 mins : pratique arraché ou 3-3-3
Part B: 3 rounds for time
350m row
20 Front Squats 155/110 (From the ground)
20 Ring dips