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CrossFit Montreal-Wednesday October 17
Wednesday, October 17, 2012


(pic from Crossfit.com)

Option 1: CrossFit.com


Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

Option 2: Outlaw

BB Gymnastics

1) 7X2 Snatch from High Boxes (above knee) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO
2) 7X2 Clean from High Boxes (above knee) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO

Strength/Conditioning

1a) 3X7 Seated DB Shoulder press – heaviest possible, rest 30 sec.
1b) 3X15 Good mornings – heavy, rest 30 sec.
1c) 3X20 BB Stepups 20″ (front rack)– heavy, rest 30 sec.
1d) 3X7 Weighted Muscle-Ups – heaviest possible, rest 30 sec.

Notes: Stepups are 20 total alternating steps. Use a challenging weight, but do not use so much that you allow the trail leg to touch the box before the stepping leg is fully extended. Muscle-Ups are designed to be performed UB. If you cannot perform 7 UB without weight, try to get as large of a ME set as possible, but do not add load.

Option 3: CrossFit Montreal
Part A: (15 mins)
 Practice Clean or Squat Clean or 3X3
Part B: Max rounds in 15 mins
10 Handstand push ups
15 Thrusters 65/45
20 knees to elbows

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