Blog/WODs
CrossFit Montreal- Wednesday December 12
Wednesday, December 12, 2012
(Pic from CrossFit.com)
Option 1: CrossFit.com
Zercher squat 2-2-2-2-2-2-2-2-2-2 reps
Option 2: Outlaw
1) Every 30 seconds for 5 minutes:
1 Power Snatch @ 75% (of max Snatch any style)
2) Every 30 seconds for 5 minutes:
1 Power Power Clean @ 75% (of max Clean any style)
Strength
1a) 4X3 3 Stop Snatch Pulls – heavier than last week, rest 45 sec. DEMO VIDEO
1b) 4X5 Hang Clean Hi-Pulls – heavy (BB should rise to chest height – elbows above bar), rest 45 sec.
1c) 4X5 Split Press – heavier than last week, rest 45 sec. DEMO VIDEO
Conditioning
Choose one…
Row: 3X1000m – rest 1:1 – 30 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.
Run: 3X800m – rest 1:1 – 25 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.
Swim: 3X200m – rest 1:1 – 20 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.
Option 3: CrossFit MontrealNotes: All work should be at maximal RPE.
Part A: 20 mins to find 1RM Clean &Jerk
Part B: For time (Time cap 15 mins)
75 wallball shots 20/14
75 toes to bar
CrossFit Montreal-Tuesday December 11
Tuesday, December 11, 2012
(Pic from CrossFit.com)
Option 1: CrossFit.com
Four rounds for time of:
100/70 pound Dumbbell snatch, 10 reps
200 foot Sprint
Option 2: Outlaw
BB Gymnastics
1) 7X1 3 Position Snatch (low to high) – heaviest possible, rest 60 seconds, DEMO VIDEO
2) 7X1 3 Position Clean + 1 Push Jerk (low to high) – heaviest possible, rest 60 seconds
Strength
1) Back Squat: 1X8 @ 70%, 1X5 @ 80%, 1X3 @ 85%, 3X2 @ 90% – rest as needed.
2) Front Squat: 7X2 @ 70% – rest exactly 40 seconds (based on 121201).
Conditioning
8 minute AMRAP of:
8 Ring Dips
16 KBS 32/24kg
Part A: 15 mins
Snatch practice or 2-2-2-2-2
Part B: 3 rounds (Time cap 22 mins)
20 thrusters 95/65
500m row
3 rope climbs 15 ft
CrossFit Montreal-Monday December 10
Monday, December 10, 2012
(Pic from CrossFit.com)
Option 1: CrossFit.com
Rest day
Option 2: Outlaw
The Outlaw Open Final.
20 Hang Squat Snatches 115/75#
50 Double-Unders
30 KB Thrusters 24/16kg
50 Double-Unders
40 T2B
60′ Burpee Broad Jumps
40 BB Step-Ups 20″ 115/75# (front rack, alternating legs)
50 Double-Unders
30 Double KB Snatches 24/16kg
50 Double-Unders
20 Bar Muscle-Ups
For time.
*Strict 20 minute time limit.
Option 3: CrossFit Montreal10 rounds for time
10 Pull ups
10 Ring Dips
10 KB swings Russian style 28/24
CrossFit Montreal-Friday December 7
Friday, December 7, 2012
(pic from CrossFit.com)
For the X-Mas party Saturday, a reminder that the restaurant is a BYOW
Option1: CrossFit.com
For time:
95 pound Overhead squat, 30 reps
7 Muscle-ups
95 pound Overhead squat, 20 reps
5 Muscle-ups
Option 2: Outlaw
Strength
1) Every 45 seconds for 7:30 (22 total reps):
2 Deadlifts @ 70%
2) Bench Press: 1X5 @ 85%, 1X3 @ 90%, 1X3 @ 95%, 2X3 @ 100% – based off heaviest set from 121116, rest 90+ seconds.
Notes: All reps must be performed with the hips (ass) in contact with the bench.
Conditioning
Every even minute for 10 minutes:
3 Clean & Jerks (full squat) @ 80%
Every odd minute for 10 minutes:
15 Burpees
*This effort should be scored by the amount of total time to complete all 5 sets of Burpees.
Midline
1a) 3X25 UB GHD Situps – rest 45 sec.
1b) 3X15 Good mornings – medium/heavy, rest 45 sec.
You can have many attemps and take as much time as necessary between exercices)
1) Max unbroken push ups or HSPU
2) max unbroken pull ups
3) max unbroken double unders
4) Max wallball shots 20/16
5) 1000m row for time
CrossFit Montreal- Thursday December 6
Thursday, December 6, 2012
(Pic from crossfit.com)
Option1: CrossFit.com
Rest day
Option 2: Outlaw
Rest day
21-15-9
Deadlift 225/160
Wallballs 20/14
3 rope climbs 15 ft(after each round)