Blog/WODs
CrossFit Montreal-Wednesday November 28
Wednesday, November 28, 2012
(Photo de CrossFit.com)
Option 1: CrossFit.com
Rest day
Option 2: Outlaw
BB Gymnastics
1) Every 30 seconds for 5 minutes:
1 Power Snatch @ 80% (of max Snatch any style)
2) Every 30 seconds for 5 minutes:
1 Power Clean @ 80% (of max Clean any style)
Strength
1a) 4X3 3 Stop Snatch Pulls – heavy but perfect, rest 45 sec. DEMO VIDEO
1b) 4X5 Pendlay Rows – heavier than last week, rest 45 sec. DEMO VIDEO
1c) 4X5 Split Press – heavy, rest 45 sec. DEMO VIDEO
Conditioning
Choose one…
Row: 3X1K – rest 1:1 – 30 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.
Run: 4X800m – rest 1:1 – 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 approximately 90-95% RPE.
Option 3: CrossFit Montreal
Part A: 15 mins
Find 1RM deadlift or work on deadlift technique
Part B: Jackie backwards
30 pull ups
50 thrusters 45lb bar
1000m row
CrossFit Montreal-Tuesday November 27
Tuesday, November 27, 2012
(pic from CrossFit.com)
Option 1: CrossFit.com
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Option 2: Outlaw
1) 7X1 Hang Snatch (just above knee) – heavy but perfect, rest 60 sec.
2) 7X1 Hang Clean & Push Jerk (just above knee) – heavy but perfect, rest 60 sec.
Strength
1) Back Squat: EMOM for 5 minutes – 2 reps @ 85%
These are Low Bar Back Squat. Percentages should be based off your most recent 1RM Back Squat of any style.
2) 7X2 1&1/4 Front Squats – heaviest possible, rest 60 seconds. DEMO VIDEO
Conditioning
Run 200m
9 Muscle-Ups
9 Power Snatches 135/95#
Run 200m
7 Muscle-Ups
7 Power Snatches 135/95#
Run 200m
5 Muscle-Ups
5 Power Snatches
Run 200m
For time.
3 round for time (Time cap 25 mins)
20 Front Squats from the ground 155/110
20 KB swings 28/24
20 walking lunges per leg (total40)
2 rope climbs 15 ft
CrossFit Montreal-Monday November 26
Monday, November 26, 2012
(Pic from CrossFit.com)
Option 1: CrossFit.com
Three rounds for time of:
10 Weighted toes-to-bar, 8 pound ball
Row 200 meters with straight legs
10 Rower-facing burpees
Row 200 meters with straight arms
Option 2: Outlaw
1) Snatch: 3X1@85%, 2X1@90%, 2X1@95%, 2X1@90%, 3X1@85% – rest 30-60 seconds.
2) Clean & Jerk: 3X1@80%, 2X1@85%, 2X1@90%, 2X1@85%, 3X1@80% – rest 30-60 seconds.
Conditioning
5 Rope Climbs 15′
10 Wall Balls 20/14#
4 Rope Climbs 15′
15 Wall Balls 20/14#
3 Rope Climbs 15′
20 Wall Balls 20/14#
2 Rope Climbs 15′
25 Wall Balls 20/14#
1 Rope Climbs 15′
30 Wall Balls 20/14#
For time.
*Rest 2 minutes, then:
3 minute AMRAP of:
Bar Muscle-Ups
Option 3: CrossFit Montreal
Part A: 15 mins: Snatch prsctice or 2-2-2-2
Part B: For time (Event#11 of the CrossFit games 2012) Time cap 20 mins (Modify/Scale accordingly!)
10 overhead Squats 155/105
10 Box jumps overs 24/20 (jump on the box and step or jump down to other side before next jump)
10 Thrusters 135/95
10 Power Cleans 205/125
10 Toes to bar
10 burpee muscle up
10 Toes to bar
10 Power cleans 205/125
10 Thrusters 135/95
10 box jumps overs 24/20
10 Overhead Squats 155/105
CrossFit Montreal-Friday November 23
Friday, November 23, 2012
(Pic from Crossfit.com)
Option 1: CrossFit.com
"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
Option 2: Outlaw
1) Every 15 seconds for 5 minutes (21 total reps):
1 Deadlift @80%
2) 7X2 Bench Press – heaviest possible, rest 60 seconds.
Notes: All reps must be performed with the hips (ass) in contact with the bench.
Conditioning
3 rounds for time of:
7 Muscle-Ups
14 Thrusters 115/75#
21 GHD Sit-ups
Option 3: CrossFit Montreal
Part A: (10 mins) Practice Walking on hands, handstand or HSPU
Part B: 15 mins to find 1RM OHS
Part C: 21-15-9
Double unders
OHS 135/95
CrossFit Montreal-Thursday november 22
Thursday, November 22, 2012
(Pic from CrossFit.com)
Option 1: CrossFit.com
Max burpees in 7 mins
Option 2: Outlaw
Rest
Option 3: CrossFit Montreal
3 rounds for time
20 Deadlift 225/155
20 KB Swings 32/24
20 knees to elbows
200m row