(pic from CrossFit.com)
Option 1: CrossFit.com
"Hamilton"
Three rounds for time of:
Row 1000 meters
50 Push-ups
Run 1000 meters
50 Pull-ups
Option 2: Outlaw
Strength
1a) 5X2 Top Pull Deadlifts @ 90% – rest 60 sec. DEMO VIDEO
1b) 5X3 Bench Press w/ chains @ 55% bar + 25% chains – rest 60 sec.
Notes: The barbell should be loaded with 55% of 1rm, then 25% of the 1rm should be added in chain weight.
2a) 3X5 Tempo Supinated Weighted Pull-ups – heaviest possible, rest 60 sec.
Notes: The movement tempo should be up quickly, 3 count pause with chin over the bar, and 3 count descent before exploding back up. DO NOT use a weight that will not allow you to keep tempo.
2b) 3X10 Strict Weighted GH Raise – heavier than last week, rest 60 sec. (no swing, start from a position parallel to the floor) DEMO VIDEO
Conditioning
30 KBS 32/24kg
30 Wall Balls 20/14#
30 C2B Pull-ups
Row 1k
20 KBS 32/24kg
20 Wall Balls 20/14#
20 C2B Pull-ups
For time.
Midline/Recovery
3X25 Reverse Hypers – medium, rest 60 sec.
Option 3: CrossFit Montreal
1. Mobility + warm-up
2. Backsquat 3-3-3-3-3
3. 3 rounds
20 GHD sit ups
20 Knees to elbows
20 Overhead wallball sit ups 20/14
(Pic from CrossFit.com)
Option 1: CrossFit.com
12-9-6-3 reps for time of:
95/65 pound Power snatch
Burpee
Option 2: Outlaw
Rest day
A big thank you to everyone who took part in the fundraiser " Rame-O-Thon at CrossFit Montreal this past Sunday for the " head and hands" organisation. 1244$ were raised"
Option 1: CrossFit.com
Rest day
Option 2: Outlaw
1) 5×2 Snatch from blocks (just above knee) – heavy but perfect, rest 60 sec.
2) 5×2 Clean from blocks (just above knee) + 1 Push Jerk – heavy but perfect, rest 60 sec.
Notes: The 1 Push Jerk should be performed after the 2nd Clean.
Conditioning
7 minute AMRAP of:
8 Push Jerks @ 155/105#
10 T2B
40 Double-Unders
-then (no rest)-
1 minute AMRAP of:
UB Hang Power Cleans @ 155/105#
Notes: This effort is one unbroken set. The set begins when the bar is picked up, and ends when the bar hits the floor. You have one minute to complete as many UB reps as possible.
Option 3: CrossFit Montreal
For time (Time cap 30 mins)
20 wallballs 20/14
20 KB swings 32/24
250m row
2 rope climbs 15ft
25 wallballs 20/14
15 KB swings 32/24
500m row
3 rope climbs 15ft
wallballs 20/14
10 KB swings 32/24
750m row
4 rope climbs 15 ft
Option 1: CrossFit.com
(Pic from CrossFit.com)
Push press 3-3-3-3-3-3-3 reps
Option 2: Outlaw
1) 7X2 Clean Deadlift + Low Hang Clean (1″ off floor) + Jerk – heaviest possible, rest 60 sec.
2a) 3X5 Push Press – absolute heaviest possible, rest 60 sec.
2b) 3X5 Pendlay Rows – heaviest possible, rest 60 sec. DEMO VIDEO
Strength
1) HBBS (based off 130129): 3X5 @ 75%, 3X3 @ 85% – rest 2:00 minutes.
2) 5X2 Pause Front Squats – heaviest possible (no misses), rest 90 sec.
Notes: Reps should be performed with a fast descent, 5 count pause in the absolute bottom, then bounce and explode up.
Conditioning
*All work should be performed with a 40/20# weight vest.
For time:
Run 400m
5 rounds of:
5 Pull-ups
10 Push-ups (hand release)
15 Air Squats
Run 400m
5 rounds of:
5 Pull-ups
10 Push-ups (hand release)
15 Air Squats
Run 400m
Option 3: CrossFit Montreal
AMRAP 20 mins
Chest to bar Cindy
5 Chest to bar pull ups
10 push ups
15 Squats
Option 1: CrossFit.com
Back Squat 5-5-5-5-5 reps
Option 2: Outlaw
1) 7X2 Snatch Deadlift + Low Hang Snatch (1″ off floor) – heaviest possible, rest 60 sec. DEMO VIDEO
2a) 3X3 Snatch First Pulls – heavy, rest 60 sec. DEMO VIDEO
2b) 3X5 Snatch Grip Push Press – heavy (no misses), rest 60 sec.
Skill/Midline
1a) 3 X ME UB T2B – rest 60 sec.
1b) 3X10 Good mornings– very heavy, rest 60 sec.
Conditioning
1 min ME Rope Climbs 15′
-then-
4 minute AMRAP of:
7 Hang Power Snatches @ 135/95#
14 HSPU
28 Double-Unders
-then-
1 min ME Rope Climbs 15′
-then-
4 minute AMRAP of:
7 Hang Power Snatches @ 135/95#
14 HSPU
28 Double-Unders
-then-
1 min ME Rope Climbs 15′
*Please list total reps of AMRAP and total Rope Climbs separately.
Option 3: CrossFit MontrealNotes: HSPU standard is 45# (hi-temp style) plates with an ab-mat between for men, and 25# (hi-temp style) plates with an ab-mat between for women. This is one continuous piece which should take 11 minutes total.