CrossFit Montreal-Wednesday November 14
Wednesday, November 14, 2012
Option 1: CrossFit.com
"Barbara"
Five rounds, each for time of:(3 min rest between rounds)
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Option 2: Outlaw
BB Gymnastics
1) 10X1 Power Snatch – heavy but not maximal, rest 45 sec (exactly).
2) 10X1 Power Clean + Push Jerk – heavy but not maximal, rest 45 sec (exactly).
Strength
1a) 3X8 Jumping Good Mornings – heavy but perfect, rest 45 sec. DEMO VIDEO
1b) 3X8 GHD raises – very heavy, rest 45 sec.
1c) 3X8 DB Seated Strict Press – heaviest possible, rest 45 sec.
Conditioning
4X400m Run – Rest 1:1 (all out efforts)
Option 3: CrossFit Montreal
A) OHS 3-3-3-3-3
B) 100 med ball overhead sit-ups 20/16
100 medball russian twist 20/16