Crossfit Montreal-Wednesday November 21
Wednesday, November 21, 2012
(Pic from Crossfit.com)
Option 1: CrossFit.com
"Weston"
Five rounds for time of:
Row 1000 meters
200 meter Farmer carry, 45 pound dumbbells
45 pound dumbbell Waiter walk, 50 meters, Right arm
45 pound dumbbell Waiter walk, 50 meters, Left arm
Option 2: Outlaw
1) 7X1 Hang Power Snatch + Power Snatch – heavy but not maximal, rest 45 sec (exactly).
2) 7X1 Hang Power Clean + Power Clean + Push Jerk – heavy but not maximal, rest 45 sec (exactly).
Strength
1a) 3X5 Jumping Good Mornings – heavy but perfect, rest 45 sec. DEMO VIDEO
1b) 3X5 Pendlay Rows – heaviest possible, rest 45 sec.
1c) 3X5 BB Seated Strict Press – heaviest possible, rest 45 sec.
Conditioning
7X200m Sprint – Rest the amount of time it takes to slowly walk back from each 200 (every set should be all out efforts).
Part A: 15 mins: Power clean practice or 3-3-3
Part B: 3 round for time (time cap 20 mins)
10 power clean 155/105
10 ring dips
15 Chest to bar pull ups
2 rope climbs 15 ft