Blog/WODs
CrossFit Montreal-Tuesday September 11
Tuesday, September 11, 2012
Option 1: Crossfit.com
"The Seven"
Seven rounds for time of:
7 Handstand push-ups
7 Thrusters 135/95
7 Knees to elbows
7 Deadlift 254/170
7 Burpees
7 Kettlebell swings, 32/24
7 Pull-ups
Option 2: Outlaw
Every minute on the minute for 5 minutes:
2 Hang Squat Cleans @ 70%
Notes: This is meant to provide a warm up for both the legs and the CNS. DO NOT go above the prescribed weight. Each set should be easy and fast.
Strength
20 minutes to establish a 1RM Back Squat.
Notes: The Cleans should provide a good warmup, but you will still need some Squat sets of 2-3 reps. Once you reach the 75-80% range, take 2 minutes rest then perform a “Walkout” (simply setup like you’re going to squat, walk out of the rack, and hold the weight on your back for 5 seconds – DO NOT attempt to squat – belts are recommended for this movement) with 5-10% more than your projected maximal Squat. If you are projecting 400#, walk out with approximately 425#. After your “Walkout”, rest 2 minutes then begin your near maximal and maximal attempts. If you have not missed an attempt you may go slightly over the time limitation.
Conditioning
1) 1 minute Max reps Burpees
*Rest as needed.
2) 1 attempt Max reps Unbroken Muscle-Ups
*Rest as needed.
3) Run 1.6km
Option 3: CrossFit Montreal
Part A: Practice Technique of Power Clean or Squat Clean (15 mins)
Part B: For time:
150 anchored sit ups
800m run
1000m row
Crossfit Montreal- Monday September 10
Monday, September 10, 2012
Option 1: CrossFit.com
Split snatch 2-2-2-2-2-2-2 reps
Alternate legs for each rep.
Option 2: Outlaw
BB Gymnastics
20 minutes to establish a 1RM Jerk.
Notes: Any style, racks may be used.
Conditioning
“Diane”
21-15-9 of:
Deadlifts 225/155#
HSPU
For time.
Option 3: CrossFit MontrealNotes: HSPU should be performed using the 2012 Regional’s standard. If you feel you have done this WOD enough and will not go any faster, scale up to a 4″ deficit.
Part A:
Power or Squat Snatch technique practice (15 mins)
Part B:
Buy-In 50 burpees
then
2 rds
25 KB thrusters 32/24
25 Pullups
25 jumping lunges
25 push ups
200m run
CrossFit Montreal-Friday September 7
Friday, September 7, 2012
Option 1: CrossFit.com
Overhead Squat 3-3-3-3-3 reps
Option 2: Outlaw
BB Gymnastics
1) 7X1 1 Hang Power Snatch + 1 Power Snatch + 2 OHS as fast as possible – heaviest possible, rest 60 sec (exactly).
Notes: This should be performed as a complex. Do not drop the bar between movements. The OHS should be down and up for both reps without hesitation. Do not reset the feet after the Power Snatch. Perform the OHS with the feet in the exact position that you catch the Power Snatch. This is meant to penalize wide landings.
2) 7X1 1 Hang Power Clean + 1 Power Clean + 2 Push Jerks – heaviest possible, rest 60 sec (exactly).
Notes: These should be UB reps, if you cannot perform them UB then lower the load.
Conditioning
5 rounds for total reps:
1 min AMRAP of:
5 Over the Box Jumps (down) 30/24″
10 KBS 32/24kg
5 Over the Box Jumps (back) 30/24″
5 Thrusters 135/95#
*Rest 1 minute after each round.
Notes: Over the Box Jumps should be performed with 5 boxes lined up in succession. Place the kettlebell on one end of the boxes, and the barbell on the other end.
Midline
1a) 3X10 “Strict” Weighted GH Raise – heaviest possible, rest 60 sec. (no swing, start from a position parallel to the floor) DEMO VIDEO
1b) 3XME Hanging L-Hold – rest 60 sec. DEMO VIDEO
Part A: Deadlit 5-5-5-5-5
Part B: work on 2 weaknesses
CrossFit Montreal- Thursday September 6
Thursday, September 6, 2012
Option 1: CrossFit.com
Helen
3 rounds for time:
400m run
21 KB swings 24/20
12 Pull ups
Option 2: Outlaw
Rest Day
Option 3: CrossFit Montreal
3 rounds for time:
400m run
3 Rope climbs
30 overhead walking lunges(steps) with plate 45/35
CrossFit Montreal-Wednesday August 5
Wednesday, September 5, 2012
Option 1: CrossFit.com
Rest
Option 2: Outlaw
Strength
1) 10X1 Deadlifts @ 75-80% – rest 45 sec.
Notes: Do not go above 80%, but if 75% feels very light you may add up to 80%. Stick to the rest intervals and concentrate on being fast off the floor. We will be testing next week, so treat each lift as if it is a new 1RM.
2) Bench Press: 2X5 @ 75%, 2X3 @ 80%, 3X2 @ 85% – rest 60 sec.
Notes: These are not incline, they should be performed on a flat bench. If you do not know your 1RM, use a weight that’s heavy, but stays fast throughout all sets.
Strength/Conditioning
1a) 3XME UB + 3 Muscle-Ups – rest 30 sec.
1b) 3X3 Snatch Grip Behind the Neck Press – much heavier than last week, rest 30 sec.
1c) 3X20 UB KB Snatches (each arm) – heaviest possible (not lighter than last week), rest 30 sec.
1d) 3X10 good mornings – heavy, rest 30 sec.
Option 3: CrossFit MontrealNotes: Notice the length of the rest intervals. DO NOT deviate from them. Muscle-Ups should be performed as a max effort unbroken set, then perform 3 more reps as fast as possible after finishing the UB set. If you cannot string together more than 3 reps UB, then perform another UB set before performing the extra 3 reps. If you cannot string reps together perform 7 reps as fast as possible.
Part A: 15 mins
Technique practice of Power clean or Squat clean
Part B: Max rounds in 20 mins
20 KB swings 28/24
20 toes to bar
200m row