CrossFit Montreal-Wednesday October 10
Wednesday, October 10, 2012
(Pic from CrossFit.com)
Option 1: CrossFit.com
Push press 3-3-3-3-3-3-3 reps
Option 2: Outlaw
BB Gymnastics
1) 10X1 Vertical Snatch off High Blocks (at hip) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO
2) 10X1 Vertical Clean off High Blocks (at hip) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO
Strength/Conditioning
1a) 3X5 Split Shoulder press – heaviest possible, rest 30 sec. DEMO VIDEO
1b) 3XME UB Strict Pullups (supinated grip)– rest 30 sec.
1c) 3X10 Bulgarian Split Squat (front rack)– heavy, rest 30 sec.
1d) 3X10 Strict Weighted GH Raises – heavy, rest 30 sec. DEMO VIDEO
Part A: 15 mins
Practice Snatch technique or 3X3 (Squat or Power Snatch)
Part B: 3 rounds for time
20 Front Squats 155/110 (from the ground)
30 Push ups
400m row