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CrossFit Montreal- Wednesday October 3
Wednesday, October 3, 2012


(Pic from CrossFit.com)

Option 1: CrossFit.com

Rest day

Option 2: Outlaw

BB Gymnastics

1) 5X2 Snatch off Blocks (at knee) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO
2) 5X2 Clean off Blocks (at knee) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO

Strength/Conditioning

1a) 3X10 Seated DB Shoulder press – heaviest possible, rest 30 sec.
1b) 3X10 Strict Weighted Chest to Bar Pullupsx – heaviest possible, rest 30 sec.
1c) 3X20 BB Stepups 20″ (front rack)– heavy, rest 30 sec.
1d) 3X10 Strict Weighted GH Raises – heavy, rest 30 sec.

Notes: Stepups are 20 total alternating steps. Use a challenging weight, but do not use so much that you allow the trail leg to touch the box before the stepping leg is fully extended. 

Option 3: CrossFit Montreal
Part A: 15 mins
Practice technique of Power or Squat Snatch
or
Power or Squat Snatch 3X3
Part B: 6 rounds for time (Time cap 30 mins)
7 Power Snatch 135/75
7 ring dips
7 pull ups
7 deadlifts 135/75

CrossFit Montreal- Tuesday October 2
Tuesday, October 2, 2012


Option 1: CrossFit.com

"Nate"

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings 32/24

Option 2: Outlaw

BB Gymnastics

1) 10X1 Hi-Hang Cleans (hip height) + 1 Push Jerk – heaviest possible, rest 60 sec.
2a) 3X5 Pendlay Row – heavier than last week, rest 60 sec. DEMO VIDEO
2b) 3X5 Split Press – heavier than last week, rest 60 sec. DEMO VIDEO

Strength

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

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

Conditioning

4 rounds for total working time of:

10 UB Front Squats @ 70%
Run 400m

Rest 1:1

Notes: DO NOT pace these runs. Every round should be all out.

Option 3: CrossFit Montreal

Part A: 15 mins practice power or Squat Clean
or 15 mins for power clean or Squat Clean 3X3

Part B (time cap 30 mins)
4 rounds for time
5 power cleans 155/105
25 box jumps 24/20
400m row




CrossFit Montreal-Monday October 1st
Monday, October 1, 2012


(Muscle up seminar)

Option 1: CrossFit.com

5km run or row

Option 2: Outlaw

BB Gymnastics

1) 10X1 Hi-Hang Snatch (with hip) – heaviest possible, rest 60 sec.
2a) 5X3 3-Stop Snatch Pull – heavier than last week, rest 45 sec.
2b) 5X3 1 Snatch Grip Behind the Neck Push Press + 1 (quick) OHS – heavy, rest 45 sec.

Skill

10 minutes Strict Muscle-Up Practice.

Notes: If you are proficient at these, treat this as a slow/controlled AMRAP. If you cannot do any absolutely strict, then practice with as little help from the hips as possible.

Conditioning

Alternating Tabata of:

Ring Dips
Ab-Mat Situps

Notes: This is 16 total alternating rounds of 20 seconds of work followed by 10 seconds rest. For Ab-Mat Situps the movement begins with hands touching the floor overhead, and finishes when both hand touch the feet after coming to a upright seated position.

Option 3: CrossFit Montreal

Part A:

3 rounds for time

50 double unders

75 Squats

Part B:

Max rounds 10 mins

20 push ups

20 toes 3 bar

20 KB SDLHP 32/24

CrossFit Montreal-Friday september 28
Friday, September 28, 2012


Option 1:CrossFit.com

Three rounds for time of:
100 meter Walking lunge
Handstand walk 20 meters
50 Kettlebell swings, 1 pood

Option 2: Outlaw

BB Gymnastics

EMOM (every minute on the minute) for 10 minutes:

1 Power Snatch + 3 OHS (as fast as possible) @ 90% 

Strength

1a) 3XME Bench Press @ 85%  – rest 75 sec.
1b) 3XME Strict Pullups @ 75%  – rest 75 sec.

Conditioning

In 12 minutes complete:

100 UB Double-Unders

AMRAP of…

7 Deadlifts 315/205#
25 Burpees

Notes: The 100 UB Double-Unders are a “buy-in”. when the 12 minute clock starts they must be completed before moving on to the AMRAP. The TOTAL TIME of the entire piece is 12 minutes. If you do not complete the 100 UB Double-Unders in the 12 minutes your score is ZERO.

Midline (time permitting)

5 minute AMRAP of Strict T2B.

Option 3: CrossFit Montreal

5 rounds for  max reps

1min max reps Thrusters 95/65

1min max reps jumping lunges

1min max reps pull ups

1min repos

CrossFit Montreal- Thursday September 27
Thursday, September 27, 2012


Option 1:CrossFit.com

Back Squat 5-5-5-5-5 reps

Option 2: Outlaw

rest day

Option 3: CrossFit Montreal (time cap 35 mins)

5 rounds for time

400m run

25 double unders

25 push press 75/55