Blog/WODs
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
Option 3: CrossFit MontrealNotes: DO NOT pace these runs. Every round should be all out.
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
Option 3: CrossFit MontrealNotes: 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.
Part A:
3 rounds for time
50 double unders
75 Squats
Part B:
Max rounds 10 mins
20 push ups
20 toes 3 bar
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
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
CrossFit Montreal-Wednesday September 26
Wednesday, September 26, 2012
Option 1:CrossFit.com
100 L-Pull ups for time
Option 2: Outlaw
BB Gymnastics
1) 7X1 Snatch off Blocks (at knee) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO
2) 7X1 Clean off Blocks (at knee) – 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 UB KB Snatches (each arm) – heaviest possible, rest 30 sec.
1c) 3X3 Snatch Grip Behind the Neck Press – heavy, rest 30 sec.
1d) 3X8 Good Mornings – heavy, rest 30 sec.
Notes: HSPU should be performed as one UB set. Perform as many strict as possible, then switch to a Kip and complete the set. UB KB Snatches are designed to be performed completely UB. Try to perform all 25 reps on one arm, then switch arms, without putting the bell down, and perform 25 reps with the other arm.
Option 3: CrossFit Montreal
Part A: 21-15-9 (time cap 12 mins. Go as far as you can in 12 mins)
Deadlift 225/155
Toes 2 bar
2 rope climbs
PartB: Max round in 10 mins
10 Burpees
10 Sit ups
10 walking lunges par jambes