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CrossFit Montreal-Thursday October 11
Thursday, October 11, 2012


(Pic from Crossfit.com)

Option 1: CrossFit.com

Rest

Option 2: Outlaw

Rest

Option 3: CrossFit Montreal 

Part A: Practice Clean (15mins)

or 3x3 Squat Clean or Power Clean(15 mins)

Part B: Practice Handstand push ups (10 mins)

Part C: Max rounds in 10 mins

10 Power Clean 135/95

10 Toes 2 bar

10 double unders


CrossFit Montreal-Wednesday October 10
Wednesday, October 10, 2012


(Pic from CrossFit.com)

Option 1: CrossFit.com

Push press 3-3-3-3-3-3-3 reps

Option 2: Outlaw

BB Gymnastics

1) 10X1 Vertical Snatch off High Blocks (at hip) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO
2) 10X1 Vertical Clean off High Blocks (at hip) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO

Strength/Conditioning

1a) 3X5 Split Shoulder press – heaviest possible, rest 30 sec. DEMO VIDEO
1b) 3XME UB Strict Pullups (supinated grip)– rest 30 sec.
1c) 3X10 Bulgarian Split Squat (front rack)– heavy, rest 30 sec.
1d) 3X10 Strict Weighted GH Raises – heavy, rest 30 sec. DEMO VIDEO

Option 3: CrossFit Montreal

Part A: 15 mins

Practice Snatch technique or  3X3 (Squat or Power Snatch)

Part B: 3 rounds for time

20 Front Squats 155/110 (from the ground)

30  Push ups

400m row

CrossFit Montreal- Tuesday October 9
Tuesday, October 9, 2012


Option 1: CrossFit.com

Three rounds for time of:
45 pound GHD Bench press, 15 reps
25 Back extensions
Run 800 meters

Option 2: Outlaw

BB Gymnastics

1) Clean & Jerk: 2X2 @ 65%, 2X1 @ 70%, 2X1 @ 80%, 2X1 @ 85%, 4X1 @ 70% – rest 60-90 seconds for the sets through 85%, rest 30 seconds between reps for the final set.
2a) 3X5 Pendlay Row – heavier than last week, rest 60 sec. DEMO VIDEO
2b) 3X5 Jumping Good Mornings – heavy but PERFECT rest 60 sec. DEMO VIDEO

Strength

High Bar Back Squat: 1X5 @ 75%, 1X3 @ 80%, 1X3 @ 85%, 3X1 @ 90% – rest 2:00

Notes: Percentage should be based off of your most recent 1RM Squat.

Conditioning

5 rounds for total working time of:

3 Hang Power clean @ 80% (of 1rm Clean)
6 Box Jumps 36/30″
12 T2B
Sprint 100m
3 Hang Squat Cleans @ 80%

Rest 1:1 

Option 3: CrossFit Montreal
For time:
25 walking lunges steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 32/24
30 Sit-ups
20 KB press 32/24
25 Back extensions
30 Wall ball shots, 20 /16
3 Rope climb ascents

CrossFit Montreal-Friday October 6
Friday, October 5, 2012


(Pic from Crossfit.com)

Option 1: CrossFit.com

Three rounds for time of:
135 pound Squat clean, 10 reps
20 Box jump, 24" box

Option 2: Outlaw

BB Gymnastics

1) Every 30 seconds for 4 minutes (8 total reps):

1 Power Snatch + 1 Hang Snatch (full squat) @ 70% 

*rest 2 minutes

2) Every 45 seconds for 6 minutes (8 total reps):

1 Power Clean + 1 Hang Clean (full squat) + 1 Push Press @ 70% 

Conditioning

4 rounds for total working time of:

7 Bench Press @ 65%
Row 500m

Rest 1:1

Midline

5XME L-Sits – rest 60 sec.

Option 3: CrossFit Montreal
contre la montre
40 KB swings 32/24
50 wallballs 20/16
60 push ups
70 walking lunges

Crossfit Montreal- Thursday October 4th
Thursday, October 4, 2012


(Pic from Crossfit.com)

Option 1: CrossFit.com

Deadlift 5-5-5-5-5 reps

Option 2: Outlaw

Rest day 

Option 3: CrossFit Montreal 

Part A: Jackie (time cap 15 mins)

1000m row

50 thrusters 45/45

30 pull ups

10 min rest

Part B: Annie (time cap 15 mins)

50-40-30-20-10

Double unders

Ab-mat sit ups