Blog/WODs
CrossFit Montreal-Friday February 15
Friday, February 15, 2013
Option 1: CrossFit.com
Seven rounds for time of:
155/110 pound Push jerk, 7 reps
7 Chest to bar pull-ups
7 Burpees
Option 2: Outlaw
Strength
1a) 7X2 Top Pull Deadlifts @ 85% – rest 60 sec. DEMO VIDEO
1b) 7X3 Bench Press w/ chains @ 50% bar + 25% chains – rest 60 sec.
Notes: The barbell should be loaded with 50% of 1rm, then 25% of the 1rm should be added in chain weight.
2a) 3X5 Tempo 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 – heaviest possible, rest 60 sec. (no swing, start from a position parallel to the floor) DEMO VIDEO
Conditioning
7 rounds for total reps of:
2 minute AMRAP of-
30 Double-Unders
ME Muscle-Ups (7 rep cap)
ME Burpees
*Rest 1 minute.
Notes: The cap on Muscle-Ups is 7 reps. Once you hit this cap, immediately drop down and perform ME Burpees with the remainder of the 2 minute cycle.
Midline/Recovery
3X20 Good mornings– medium, rest 60 sec.
Option 3: CrossFit Montreal4 rounds for time
20 KB swings 36/24
20 overhead walking lunges per legs 45/25 (plate)
20 box jumps 24/20
200m row
CrossFit Montreal-Thursday February 14
Thursday, February 14, 2013
(Pic from Crossfit.com)
Option 1: CrossFit.com
Power clean 1-1-1-1-1-1-1 reps
Option 2: Outlaw
Rest Day
Option 3: CrossFit Montreal
AMRAP 12 mins
60 overhead Squats @ 125/85
100 Hand release push ups
10 muscle ups ups
CrossFit Montreal-Wednesday February 13
Wednesday, February 13, 2013
(Pic from CrossFit.com)
Option 1: CrossFit.com
Hortman"
Complete as many rounds as possible in 45 minutes of:
Run 800 meters B= 800m row
80 Squats
8 Muscle-ups
Option 2: Outlaw
1) 7×1 Snatch from blocks (just above knee) – heavy but perfect, rest 60 sec.
2) 7×1 Clean from blocks (just above knee) + 1 Push Jerk – heavy but perfect, rest 60 sec.
Conditioning
Run 5k
Option 3: CrossFit Montreal
3 rounds for time
30 wallballs unbroken 20/14 B= not unbroken
30 double unders unbroken B= not unbroken
** Target: 10 ft men, 9ft women
Note: If doing the workout RX, i.e. Unbroken, if you miss a set before getting to 30 without missing, you have to start that movement at zéro for that given set.
CrossFit Montreal-Tuesday February 12
Tuesday, February 12, 2013
(pic from Crossfit.com)
Option 1: CrossFit.com
Rest day
Option 2: Outlaw
1) 7X1 3-Position Clean (low to high) + 1 Jerk (after 3rd Clean) – 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
HBBS (based off 130129): 3X5 @ 70%, 3X3 @ 80% – rest 2:00 minutes.
*Front Squats will appear here every other week for this cycle (but obviously not today).
Conditioning
2 min Max Distance HS Walk
-then (no rest)-
3 rounds for total reps of:
1:00 ME KBS 32/24kg
Rest :30
1:30 ME Burpee Box Jumps 30/24″
Rest :30
2:00 ME Row for Distance
Rest :30
-then-
2 min Max Distance HS Walk
Option 3: CrossFit MontrealPart A: 15 mins
Practice Clean technique or 3-3-3
Part B: Time cap 15 mins
3 rounds
10 Cleans (Power or Squat)150/105
10 Ring Dips
10 Box jumps 28/24
CrossFit Montreal-Monday February 11
Monday, February 11, 2013
(Pic from CrossFit.com)
Option 1: CrossFit.com
"Jackie"
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups
Option 2: Outlaw
1) 7X1 3-Position Snatch (low to high) – heaviest possible, rest 60 sec.
2a) 3X3 Snatch Pulls – heavy, rest 60 sec. DEMO VIDEO
2b) 3X3 Snatch Balance – heavy (no misses), rest 60 sec.
Skill/Midline
1a) 3XME Strict HSPU – rest 60 sec.
Notes: Begin at Regionals standard. If you can perform more than 15 reps add a deficit.
1b) 3X15 Good mornings– heavy, rest 60 sec.
Conditioning
12 minute AMRAP of:
5 Power Cleans 165/110#
10 T2B
15 Wall Ball 20/14#
Option 3: CrossFit Montreal
Jerk: 3-3-3-3-3