CrossFit Montreal-Wednesday September 26
Wednesday, September 26, 2012
Option 1:CrossFit.com
100 L-Pull ups for time
Option 2: Outlaw
BB Gymnastics
1) 7X1 Snatch off Blocks (at knee) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO
2) 7X1 Clean off Blocks (at knee) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO
Strength/Conditioning
1a) 3XMax reps Strict HSPU + Max reps Kipping HSPU – rest 30 sec.
1b) 3X25 UB KB Snatches (each arm) – heaviest possible, rest 30 sec.
1c) 3X3 Snatch Grip Behind the Neck Press – heavy, rest 30 sec.
1d) 3X8 Good Mornings – heavy, rest 30 sec.
Notes: HSPU should be performed as one UB set. Perform as many strict as possible, then switch to a Kip and complete the set. UB KB Snatches are designed to be performed completely UB. Try to perform all 25 reps on one arm, then switch arms, without putting the bell down, and perform 25 reps with the other arm.
Option 3: CrossFit Montreal
Part A: 21-15-9 (time cap 12 mins. Go as far as you can in 12 mins)
Deadlift 225/155
Toes 2 bar
2 rope climbs
PartB: Max round in 10 mins
10 Burpees
10 Sit ups
10 walking lunges par jambes