Blog/WODs
CrossFit Montreal-Wednesday December 19
Wednesday, December 19, 2012
(pic from CrossFit.com)
Option 1: CrossFit.com
Back squat 5-5-3-3-3-1-1-1-1-1 reps
Option 2: Outlaw
1) Every 20 seconds for 4 minutes (13 total reps):
1 Power Snatch @ 75% (of max Snatch any style)
2) Every 20 seconds for 4 minutes (13 total reps):
1 Power Clean @ 75% (of max Clean any style)
Strength
1a) 5X3 3 Stop Snatch Pulls – heavier than last week, rest 45 sec. DEMO VIDEO
1b) 5X5 Hang Clean Hi-Pulls (flat footed)– heavy, rest 45 sec. DEMO VIDEO
Notes: BB should rise to chest height – elbows above bar – feet should stay flat on the ground.
1c) 4X5 Split Press – heavier than last week, rest 45 sec. DEMO VIDEO
Conditioning
Choose one…
Row: 4X500m – rest 2:1 – 30 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.
Run: 5X400m – rest 2:1 – 25 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.
Swim: 5X100m – rest 2:1 – 20 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.
Notes: All work should be at 90-95% RPE.
Option 3: CrossFit Montreal
Part A: 15 mins
Practice Clean & Jerk or 3-3-3
Part B:
21-15-9
Clean 135/95
Chest to bar pull ups
Sit ups
CrossFit Montreal-Tuesday December 18
Tuesday, December 18, 2012
(CrossFit.com)
Option 1: CrossFit.com
Rest day
Option 2: Outlaw
1) 5X2 3 Position Snatch (low to high) – heavier than last week, rest 60 seconds, DEMO VIDEO
2) 5X2 3 Position Clean + 1 Push Jerk (low to high) – heavier than last week, rest 60 sec.
3a) 3X3 5-Step Duck Walk – medium/heavy, rest 60 sec. DEMO VIDEO
3b) 3X5 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
Back Squat: 3X10 – absolutely heaviest possible each set, rest as needed.
Conditioning
Complete 2 cycles of…
4 round Tabata of:
Row for Calories OR Airdyne for Calories (Airdyne is the preference)
*Rest 1 minute.
4 round Tabata of:
Burpees
*Rest 1 minute.
Option 3: CrossFit MontrealNotes: A Tabata interval is 20 seconds of work followed by 10 seconds of rest. Complete 4 Tabata rounds of the first movement (Row/Airdyne), then 4 Tabata rounds of Burpees. Repeat this cycle twice.
Part A: 15 mins
Snatch practice or 2-2-2-2-2
Part B: Time cap 30 mins
3 rounds
50 double unders
50 overhead walking lunges (50 per leg, 100 total) with plate 45/25
50 wallball shots 20/14
CrossFit Montreal-Monday December 17
Monday, December 17, 2012
(Pic from CrossFit.com)
Option 1: CrossFit.com
Five rounds for time of:
5 Back squats
10 GHD sit-ups
Option 2: Outlaw
1) Snatch: 3X1 @ 80%, 2X1 @ 85%, 2X1 @ 90%, 5X1 @ 80% – rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 80%
2) Clean & Jerk: 3X1 @ 80%, 2X1 @ 85%, 2X1 @ 90%, 5X1 @ 80% – rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 80%
Conditioning
“Elisabeth” (Games version)
21-15-9 of:
Power Cleans 135/95#
Ring Dips
For time.
Midline
Accumulate 4 minutes of L-Sit Holds.
Option 3: CrossFit Montreal
50 Kettlebell swings 28/24
25 knees to elbows
10x 2-arm KB press 28/24
250m row
40 Kettlebell swings 28/24
35 knees to elbows
15x 2-arm KB press 28/24
500m row
30 Kettlebell swings 28/24
45 knees to elbows
25x 2-arm KB press 28/24
750m row
CrossFit Montreal-Friday December 14
Friday, December 14, 2012
(Crossfit.com)
Option 1: CrossFit.com
Rest day
Option 2: Outlaw
Strength
1) Every 45 seconds for 7:30 (22 total reps):
2 Banded Deadlifts @ 80%
2) Bench Press: 1X8 @ 80%, 1X5 @ 90%, 2X3 @ 95%, 3X2 @ 100% – based off heaviest set from 121116, rest 60+ seconds.
Notes: All reps must be performed with the hips (ass) in contact with the bench.
Conditioning
4 rounds for total working time of:
90m Shuttle Run (15m down, 15m back X 3)
15 C2B Pull-ups
60m Shuttle Run (15m down, 15m back X 2)
15 Push Press @ 115/75#
30m Shuttle Run (15m down, 15m back X 1)
Rest 1:1
Midline
1a) 3XME UB T2B – rest 45 sec.
1b) 3X10 Good mornings – heavy, rest 45 sec.
4 rounds for time
30 Box jumps 24/20
20 push ups
10 Front Squat (From the ground) 165/115
CrossFit Montreal-Thursday December 13
Thursday, December 13, 2012
(Pic from CrossFit.com)
Option 1: CrossFit.com
For time:
50 Medicine ball cleans, 20/14
15 foot Rope climb, 5 ascents
40 Medicine ball cleans, 20/14
15 foot Rope climb, 4 ascents
30 Medicine ball cleans, 20/14
15 foot Rope climb, 3 ascents
20 Medicine ball cleans,20/14
15 foot Rope climb, 2 ascents
10 Medicine ball cleans, 20/14
15 foot Rope climb, 1 ascent
Option 2: Outlaw
Rest day
Option 3: CrossFit Montreal
Part A: Overhead Squat 3-3-3
Part B: 3 rounds for time
20 Deadlift 225/155
20 double unders
20 BB press 95/65