Blog/WODs
CrossFit Montreal-Friday February 1
Friday, February 1, 2013
Option 1: Crossfit.com
Three rounds for time of:
30 Pull-ups
155/110 pound Deadlift, 30 reps
30 Box jump, 24 inch box
Option 2: Outlaw
1) Deadlift: 3X10 – heaviest possible, rest 3 full minutes
2a) Tempo Bench Press: 5X5 (fast up, 5 second count on the descent) – heaviest possible, rest 60 sec.
Notes: All reps must be performed with the hips (ass) in contact with the bench.
2b) Strict Tempo Supinated Weighted Pull-ups: 5X5 (fast up, 5 second count on the descent) – heaviest possible, rest 60 sec.
Notes: 2a & 2b should be performed in alternating sets.
Conditioning
For time:
30 Handstand push-ups (regionals standard)
40 Pull-ups
50 KBS 24/16kg
60 Sit-ups (Ab-Mat, anchored)
70 Burpees
Option 3: CrossFit Montreal
Part A: Deadlift 5-5-5-5-5 or practice technique
Part B: work on 2 weaknesses
CrossFit Montreal-Thursday January 31
Thursday, January 31, 2013
Option 1: CrossFit.com
Rest
Option 2: Outlaw
Rest
Option 3: CrossFit Montreal
Part A: AMRAP 7 mins
3 Thrusters 100/65
3 Chest to bar pull ups
6 thrusters 100/65
6 Chest to bar
Keep raising by 3 reps every round until you reach 7 mins
Then
5 mins rest
Part B: AMRAP 10 mins
10 Burpees
20 Double unders
CrossFit Montreal-Wednesday January 30
Wednesday, January 30, 2013
(Pic from Crossfit.com)
Option 1: CrossFit.com
"Amanda"
9-7- 5 for time of:
Muscle-up
Squat snatch 135/95
Option 2: Outlaw
5X5 UB Hi-Hang Cleans – heaviest possible, rest 75 sec.
Notes: These sets should be performed as quickly as possible. Do not rest in the hang, try to perform all 5 reps as quickly as possible.
Strength/Accessories
1a) 3X5 Snatch First Pulls – heavy (at least 105% of 1RM), rest 45 sec. DEMO VIDEO
1b) 3X5 Jumping Good Mornings – heavy but perfect, rest 45 sec. DEMO VIDEO
1c) 3X5 Split Press – heavy, rest 45 sec. DEMO VIDEO
Conditioning
Choose one…
Row: 3X1000m – rest 1:1 – 20 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.
Run: 4X800m – rest 1:1 – 20 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.
4 rounds for time
20 KB SDLHP 32/24
25 Ground to Overhead 45/25 plate
400m run or row
CrossFit Montreal-Tuesday January 29
Tuesday, January 29, 2013
(Pic from CrossFit.com)
Option 1:CrossFit.com
"Gwen"
Clean & Jerk 15-12- and 9 reps
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.
Option 2: Outlaw
1) 5X5 UB Hi-Hang Snatches – heaviest possible, rest 75 sec.
Notes: These sets should be performed as quickly as possible. Do not rest in the hang, try to perform all 5 reps as quickly as possible.
2a) 3X3 5-Step Duck Walk – heavy, rest 60 sec. DEMO VIDEO
2b) 3X5 Snatch Grip Push Press – heaviest possible, rest 60 sec.
Notes: One rep of Duck Walks would include 5 steps forward and 5 steps back. After each set the athlete should stand, drop the weight, and Snatch it again before beginning the next rep. Use a weight that is manageable, especially if this is your first time performing a weighted Duck Walk. Spencer DOES NOT walk back in the demo video (@100kg)—it is a no-rep.
Strength
HBBS: 3X10 – heaviest possible, rest 3 full minutes
Notes: These squats should be performed as quickly as possible. Do not pause when standing for more than 2 seconds.
Conditioning
5 rounds for total working time of:
4 Power Cleans 225/150# (if PC is above 275/190# work off of 80%)
8 difficult Deficit HSPU
Row 24 Calories
Rest 1:1
Notes: HSPU should be difficult enough to do no more than 2 rounds UB. Parallettes to a large deficit would be the hardest possible recommendation, with multiple stacked plates being acceptable without parallettes.
Option 3: CrossFit Montreal
Part A: 15 mins
Practice Snatch technique or 3-3-3
Part B: Max rounds in 18 mins
6 HSPU
9 pull ups
12 Front Squats 155/100 (From the ground)
CrossFit Montreal- Monday January 28
Monday, January 28, 2013
(Pic from CrossFit.com)
Option 1: Crossfit.com
For time:
50 Double unders
50 Burpees
50 Wall ball shots, 20 pound ball
50 Back extensions
50 Push press, 45 pounds
50 Knees to elbows
Walking Lunge, 50 steps
50 Kettlebell swings, 1 pood
50 Jumping pull-ups
50 Box jump, 24 inch box
Option 2: Outlaw
BB Gymnastics
1) Snatch: 5X1 @ 80%, 5X1 @ 90%, 8X1 @ 75% – rest 60-90 sec. between each rep through sets of 95%, then 30 sec. between each rep at 75%, reps @ 75% should be alternating between Power and full Squat
2) Clean & Jerk: 5X1 @ 80%, 5X1 @ 90%, 8X1 @ 75% – rest 60-90 sec. between each rep through sets of 95%, then 30 sec. between each rep at 75%, reps @ 75% should be alternating between Power and full Squat
Conditioning
7 minute AMRAP of:
Burpees
.
Option 3: CrossFit MontrealPart A: Push Pres 2-2-2-2-2
Part B: 5 rounds for time
15 toes to bar
20 jumping lunges per leg