Blog/WODs
CrossFit Montreal-Friday January 25
Friday, January 25, 2013
(Pic from CrossFit.com)
Option 1: CrossFit.com
For time:
75 Handstand push-ups
At the beginning of each minute perform 20 Double-unders.
Option 2: Outlaw
1) Every 20 seconds for 3:00 (22 total reps): 2 Banded Deadlift @ 50% Bar Weight + 25% Band Tension
Notes: The bar should be loaded with 50% of the 1RM Deadlift. Band tension should equal 25% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO
2a) Bench Press: 2X5 @ 80%, 2X3 @ 85%, 3X1 @ 90% – rest 60 sec.
Notes: All reps must be performed with the hips (ass) in contact with the bench.
2b) Strict Weighted Pull-ups: 2X5 @ 70%, 2X3 @ 75%, 3X1 @ 80% – rest 60 sec.
Notes: 2a & 2b should be performed in alternating sets.
Conditioning
1) With a 10 minute clock…
5 minute AMRAP of:
KB Snatches 24/16kg
-then (no rest)-
Run 800m
*Rest the remainder of the 10 minutes.
2) With a 5 minute clock…
2:30 minute AMRAP of:
KB Snatches 24/16kg
-then (no rest)-
Run 400m
Notes: KB Snatches may be apportioned in any way, but an equal number per arm is the goal.
CrossFit Montreal
4 rounds for time
20 Back Squat (from the ground) 135/95
15 Push Jerk 135/95
2 Rope climbs ,15ft
250m row
CrossFit Montreal-Thursday January 24
Thursday, January 24, 2013
Option 1: CrossFit.com
Deadlift : 3-3-3-3-3
Option 2: Outlaw
Rest day
Option 3: CrossFit Montreal
4 rounds for time
50 double unders
30 Box jumps 24/20
25 Kb swings 28/24
15 Burpees
CrossFit Montreal-Wednesday January 23
Wednesday, January 23, 2013
(Pic from Crossfit.com)
Option 1: CrossFit.com
Rest day
Option 2: Outlaw
EMOM for 7 minutes:
1 Power Snatch + 3 Heaving Snatch Balances – heaviest possible.
Strength
1a) 5X3 Flat-Footed Clean Pulls – heavy, rest 45 sec.
Notes: For the flat-footed version do not let the feet leave the floor at any point.
1b) 5X3 Pendlay Rows – heavy, rest 45 sec. DEMO VIDEO
1c) 5X3 Split Press – heavy, rest 45 sec. DEMO VIDEO
Conditioning
Choose one…
Row: 4X500m – rest 1.5:1 – 30 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.
Run: 4X400m – rest 1.5:1 – 25 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.
Option 3: CrossFit Montreal
Part A: 15 mins :Snatch practice or 3-3-3
Part B: AMRAP 15 mins
5 HSPU
10 SDLHP 115/75
15 toes to bar
CrossFit Montreal-Tuesday January 22
Tuesday, January 22, 2013
(Pic from CrossFit.com)
Option 1: CrossFit.com
"Sean"
Ten rounds for time of:
11 Chest to bar pull-ups
75 pound Front squat, 22 reps
Option 2: Outlaw
BB Gymnastics
1) 5X3 Snatch from Blocks (just above knee)– heavy but perfect, rest 60 seconds DEMO VIDEO
2) 5X3 Clean from Blocks (just above knee) + 1 Push Jerk – heavy but perfect, rest 60 sec. DEMO VIDEO
3a) 3X3 5-Step Duck Walk – heavy, rest 60 sec. DEMO VIDEO
3b) 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: 2X5 @ 80%, 2X3 @ 85%, 3X1 @ 90% – rest 60 sec.
Conditioning
5 rounds for total working time of:
3 Muscle-Ups + 5 Ring Dips
15 KBS 32/24kg
50 Double-Unders
Rest 1:1
Option 3: CrossFit Montreal
Part A: 15 mins
Clean & Jerk: 2-2-2-2-2 or practice technqiue
Part B:
5 rounds for time
5 Squat clean 135/95
10 Hand release push ups
CrossFit Montreal-Monday January 21
Monday, January 21, 2013
Option 1: CrossFit.com
Perform the following tests:
L-sit for time.
Handstand walk for distance.
Chest to bar weighted pull-up for load.
Snatch 1 rep for load.
Option 2: Outlaw
1) Snatch: 3X1 @ 85%, 4X1 @ 90%, 2X1 @ 95%, 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: 3X1 @ 85%, 4X1 @ 90%, 2X1 @ 95%, 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
For time:
50′ Prowler Push (high handles) 215/165#
25 OHS 95/65#
25 T2B
50′ Prowler Push (low handle) 215/165#
20 OHS 95/65#
20 T2B
50′ Prowler Push (high handles) 215/165#
15 OHS 95/65#
15 T2B
50′ Prowler Push (low handle) 215/165#
Notes: The Prowler weights displayed are including the weight of the Prowler. The standard Prowler weighs 75#, if yours is not a standard Prowler, then figure out exactly what it weighs and load it appropriately to equal the prescribed weight.
Option 3: CrossFit Montreal
Part A: Overhead squat 3-3-3
Part B: AMRAP 18 mins
15 Box jumps, 24/20
12 push press 115/75
10 Double unders