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CrossFit Montreal-Wednesday August 19
Wednesday, September 19, 2012


(Pic from CrossFit.com)

Option 1: Crossfit.com


21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat

Option 2: Outlaw

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

Strength/Conditioning

1a) 3XMax reps Strict HSPU + Max reps Kipping HSPU – rest 30 sec.
1b) 3X25 UnBroken KB Snatches (each arm) – heaviest possible, rest 30 sec.
1c) 3X3 Snatch Grip Behind the Neck Press – heavy, rest 30 sec.
1d) 3X15 Good mornings – medium/heavy, rest 30 sec.

Option 3: Crossfit Montreal

Time cap 35 mins

30  burpee knee tucks

30  SDLHP 32/24

30 KB swings 32/24

300m row

20 burpee knee tucks

20 SDLHP 32/24

20 KB swings 32/24

400m row

10 burpee knee tucks

10 SDLHP 32/24

10 KB swings

500m row

CrossFit Montreal-Tuesday August 18
Tuesday, September 18, 2012


Option 1: Crossfit.com

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats 

Option 2: Outlaw

BB Gymnastics

1) 7X1 3-Position Clean + 1 Jerk (floor, hang, hi-hang) – heaviest possible, rest 60 sec.
2a) 5X3 Hang Clean Pull (aka Clean Shrug) – heavy, rest 60 sec. DEMO VIDEO
2b) 5X3 Push Press – heaviest possible, rest 60 sec.

Strength

High Bar Back Squat: 2X8 @ 65%, 2X5 @ 70%, 1X5 @ 75% – rest 2:00

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

Conditioning

Courtesy of compWOD

5-4-3-2-1 of:

Clean & Jerk 185/120#
Muscle-Ups

For time.

Option 3: CrossFit Montreal

Part A: 15 mins to find 3RM at the Clean or practice clean technique

Part B: Time cap 25 mins

7 rounds:

20 Box jumps 24/20

15 Ring Dips

CrossFit Montreal-Monday September 17
Monday, September 17, 2012


(Pic from CrossFit.com)

Option1 : Crossfit.com

Rest day

Option 2: Outlaw

BB Gymnastics:

1) 7X1 3-Position Snatch (floor, hang, hi-hang) – heaviest possible, rest 60 sec.
2a) 5X3 Halting Snatch Deadlift (stop at knees) – heavy, rest 60 sec. DEMO VIDEO

Notes: The demo video demonstrates the movement performed to the thighs, the version we are performing today should stop at the knees.

2b) 5X3 Heaving Snatch Balance – heavy, rest 60 sec.

Skill

10 minutes Free-Standing Shoulder Touch practice. DEMO VIDEO (not free-standing)

Conditioning

3 rounds for time of:

14 Burpee Over-the-Box Jumps 30/26″ (touching the top of the box is required, but opening the hip is not)
21 Pullups
50′ Handstand Walk 

Option 3: CrossFit Montreal

Part A:  15 mins to find 3 Rep max at the power snatch or just work on power snatch technique for 15 mins.

Part B: for time

150 Squats
2km run  or row
150 Double unders

CrossFit Montreal- Friday August 14
Friday, September 14, 2012


(Pic from CrossFit.com)

Option 1: CrossFit.com

Four rounds for time of:
15 foot Rope climb, 3 ascents
30 Push-ups
30 Sit-ups 

Option 2: Outlaw

Strength

As long as you want to establish a 1RM Deadlift. 

Option 3: CrossFit Montreal
Part A: Handstand, handstand push ups or handstand walk practice (15 mins)
Part B: time cap 25 mins
10 rounds for time
6 ring dips
200m run
6 Hang power clean 155/110

CrossFit Montreal-Thursday September 13
Thursday, September 13, 2012


Option 1: CrossFit.com

Rest

Option 2: Outlaw

Rest

Option 3: Crossfit Montreal

Part A: Overhead Squats  3-3-3-3-3 (max 20 mins)

Part B:

21-15-9

Burpees

KB swings 32/24

3 rope climbs (at the end of each round)