Blog/WODs
CrossFit Montreal-Wednesday October 31
Wednesday, October 31, 2012
(Pic from Crossfit.com)
Option 1: CrossFit.com
Rest day
Option 2: Outlaw
15 minutes to establish a 1RM Overhead Squat.
Notes: Enjoy this, you’ll never see it again.
“Fran”
21-15-9 of:
Thrusters 95/65#
Pullups
For time.
*Rest as needed (but don’t be a pussy).
“DT”
5 rounds for time of:
12 Deadlifts 155/105#
9 Hang Power Cleans 155/105#
6 Push Jerks 155/105#
Option 3: CrossFit Montreal
300 Double unders B=600 singles
30 pullups
30 Deadlifts 175/135
5 rope climbs
CrossFit Montreal-Tuesday October 30
Tuesday, October 30, 2012
(pic from CrossFit.com)
Option 1: CrossFit.com
"Kelly"
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Option 2: Outlaw
BB Gymnastics
1) Clean and Jerk: 2X2 @ 70%, 2X2 @ 80%, 3X1 @ 90%, 1X1 @ 95%, 4X1 @ 85% – rest 60-90 seconds for the sets through 95%, 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 – heavier than last week but PERFECT rest 60 sec. DEMO VIDEO
Strength
High Bar Back Squat:
High Bar Back Squat: 1X5 @ 80%, 2X3 @ 85%, 3X1 @ 90%, 1X1 @ 95% – rest as needed.
Conditioning
3 rounds for time of:
Run 400M
21 C2B Pullups
12 Deadlifts 275/185#
Option 3: CrossFit Montreal
Part A: 15mins
Snatch practice 3X3
Part B: (Time cap 25 mins)
4 rounds for time
30 Box jumps 24/20
30 superman
20 Backsquats 135/95 (From the ground)
CrossFit Montreal-Monday October 29
Monday, October 29, 2012
(Pic from CrossFit.com)
Option 1: CrossFit.com
Power snatch 1-1-1-1-1-1-1 reps
Option 2: Outlaw
BB Gymnastics
1) Snatch: 2X2 @ 70%, 2X2 @ 80%, 2X1 @ 90%, 2X1 @ 95%, 4X1 @ 85% – rest 60-90 seconds for the sets through 95%, rest 30 seconds between reps for the final set.
2a) 3X5 Snatch First-Pull (stopping at the knees) – heavier than 1RM Snatch (110% +), rest 60 sec. DEMO VIDEO
2b) 3X5 Behind the Neck Snatch Grip Push Press – heavier than last week, rest 60 sec.
Skill
10 minutes free-standing Handstand practice.
Conditioning
50 KB Swings 32/24kg
-then-
3 rounds of:
50′ HS Walk
15 T2B
-then-
30 KB Swings 32/24kg
Part A : For time (Time cap 12 mins)
100 wallballs 20/16
100 mountain climbers
100 anchored sit ups
Part B: Max round in 8 mins
20 KB swings 32/24
20 KB walking lunges 32/24
20 jumping knee tucks
CrossFit Montreal-Friday October 26
Friday, October 26, 2012
(pic from Crossfit.com)
Option 1: CrossFit.com
Split jerk 2-2-2-2-2-2-2-2-2-2 reps
Alternate stance for each rep.
Option 2: Outlaw
1) Every 30 seconds for 4:30 (10 total reps):
1 Power Snatch + 1 Hang Snatch (full squat) @ 80%
Notes: Reps are at 0:00 – 0:30 – 1:00 – 1:30 – 2:00 – 2:30 – 3:00 – 3:30 – 4:00 – 4:30
*rest 2 minutes
2) Every 40 seconds for 6:00 minutes (10 total reps):
1 Power Clean + 1 Hang Clean (full squat) + 1 Push Jerk @ 80%
Notes: Reps are at 0:00 – 0:40 – 1:20 – 2:00 – 2:40 – 3:20 – 4:00 – 4:40 – 5:20 – 6:00
Conditioning
3 rounds for time of:
10 KB Snatch + OH Lunge (R arm, L leg) 24/16kg DEMO VIDEO
10 KB Snatch + OH Lunge (L arm, R leg) 24/16kg
20 Lateral Burpee Over the Box Jumps 20″
30 Jumping Squats 45#
Option 3:CrossFit Montreal.
Part A: Clean and Jerk practice or
2-2-2
Part B: Max rounds in 15 mins
2 Clean and Jerk at 80%
4 Muscle up B=Mod
CrossFit Montreal-Thursday October 25
Thursday, October 25, 2012
(Pic from CrossFit.com)
Option 1: CrossFit.com
For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps
Option 2: Outlaw
Rest
Part A: OHS 1-1-1-1-1-1-1
Part B: 21-15-9
Double unders
Toes 2 bar