CrossFit Montreal- Wednesday October 3
Wednesday, October 3, 2012
(Pic from CrossFit.com)
Option 1: CrossFit.com
Rest day
Option 2: Outlaw
BB Gymnastics
1) 5X2 Snatch off Blocks (at knee) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO
2) 5X2 Clean off Blocks (at knee) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO
Strength/Conditioning
1a) 3X10 Seated DB Shoulder press – heaviest possible, rest 30 sec.
1b) 3X10 Strict Weighted Chest to Bar Pullupsx – heaviest possible, rest 30 sec.
1c) 3X20 BB Stepups 20″ (front rack)– heavy, rest 30 sec.
1d) 3X10 Strict Weighted GH Raises – heavy, rest 30 sec.
Option 3: CrossFit MontrealNotes: 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.
Part A: 15 mins
Practice technique of Power or Squat Snatch
or
Power or Squat Snatch 3X3
Part B: 6 rounds for time (Time cap 30 mins)
7 Power Snatch 135/75
7 ring dips
7 pull ups
7 deadlifts 135/75