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Crossfit Montreal-Monday August 13
Monday, August 13, 2012


CrossFit.com

Three rounds for time of:
Row 500 meters
Run 400 meters

Option 2

BB Gymnastics

1) Snatch: 3X2@75%, 1X2@80%, 1X2@85%, 2X2@90%, 3X1@90%, 2X2@80% – rest 30-60 seconds.
2) Clean & Jerk: 3X2@70%, 1X2@75%, 1X2@ 80%, 2X2@85%, 3X1@85%, 2X2@75% – rest 30-60 seconds.

Notes: The sets of two reps DO NOT need to be touch & go reps. You may reset after each lift, but do not take a full rest break.

Accessories

1a) 3X3 1 Snatch Grip Behind the Neck Push Press + 2 OHS – heaviest possible, rest 60 sec.
1b) 3X5 Flat Footed Hang Clean Hi-Pulls (straps are suggested) – heavy, rest 60 sec. DEMO VIDEO

Notes: For 1a, one rep would involve 1 SN Grip PP + 2 OHS, that sequence should be completed three times each set.

Conditioning

1 minute ME Slapping Pushups
-rest 1 minute
8 minute AMRAP of:
16 Alternating KB Snatches 24/16kg DEMO VIDEO
12 KB Thrusters 24/16kg
8 Burpee Over Hurdles 30/26″
-rest 1 minute
1 minute ME Slapping Pushups

For total reps.

Notes: The Pushups should be performed like “Clapping Pushups”, but with both hands slapping the chest instead. For both KB movements, two KBs should be used. PLEASE WATCH the demo video even if you have done Alternating Snatches before (each Snatch counts for one rep). The Burpees should be performed like the bar-facing version, but the jump should be over a hurdle at the listed height. 

Option 3

"DT"

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps 


CrossFit Montreal-Friday August 10
Friday, August 10, 2012


CrossFit.com

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Option 2

1. Deadlfit 3-3-3-3-3.

2.  5X5  Bench Press  – heavier than last week, rest 2 plus minutes.

Conditioning

4 rounds for time of:

6 Muscle-Ups
6 Box Jumps 36/30″
24 OHS 65/45#

Midline

1a) 3X20 “Strict” GH Raise – rest 60 sec. (no swing, start from a position parallel to the floor) Demo Video
1b) 3XME Strict T2B – rest 60 sec

Option 3 (Time cap 35 mins)

20 jumping lunges (total)

30 wallballs 20/16

40 toes to bar

50 Double unders singles

2 Rope climbs 15ft

2 min rest

2 Rope climbs 15ft

50 Double unders singles

40 toes to bar

30 wallballs 20/16

20 jumping lunges (total)


CrossFit Montreal-Thursday August 9
Thursday, August 9, 2012


CrossFit.com

"Jared"
4 rounds for time of:
Run 800 meters
40 Pull-ups
70 Push-ups

Option 2

Rest

Option 3

4  rounds for time

400m run

20 KB SDLHP 32/24

20  Burpees

200m row

time cap 30 mins


CrossFit Montreal-Wednesday August 8
Wednesday, August 8, 2012


CrossFit.com

Rest day

Option 2

BB Gymnastics

1) 5X2 Power Snatch – heavy but not maximal, rest 60 sec (exactly).
2) 5X2 Power Clean + Push Jerk – heavy but not maximal, rest 60 sec (exactly).

Strength

1a) 3X8 Good Mornings – heavy, rest 45 sec.
1b) 3X8 GH raises – heavy, rest 45 sec.
1c) 3X8 DB Seated Strict Press – heaviest possible, rest 45 sec.

Conditioning

Row 50 Calories
150 Double-Unders
Row 50 Calories

For time.

Option 3

Part A: 10 mins

Practice Handstand or Handstand Push up or Walking on hands

Part B: 10 mins

Practice Kipping pull up, Butterfly pull up, Muscle up or Ring dips

Part C: Max rounds in 15 mins

15 Deadlift 225/155

10 pull ups

10 Ring dips


Crossfit Montreal- Tuesday August 7
Tuesday, August 7, 2012


Option 1

Fifteen rounds of:
Power snatch followed immediately by five overhead squats.

Start light and add weight.

Option 2

BB Gymnastics

1) 7X1 Hang Snatch  – heavier than last week, rest 60 sec.
2) 7X1  Hang Clean & Jerk  – heavier than last week, rest 60 sec.

Strength

*The Back Squats are based off of YOUR THREE REP MAX –

1) Back Squat (please read the directions carefully):

Set 1: 1 Back Squat every 30 seconds for  for 2:00 @ 90% (5 total reps) – DO NOT re-rack the barbell until all 5 reps are completed.
*Rest 3:00 exactly.
Set 2: 1 Back Squat every 30 seconds for  for 1:30 @ 90% (4 total reps) – DO NOT re-rack the barbell until all 4 reps are completed.
*Rest 2:00 exactly.
Set 3: 1 Back Squat every 30 seconds for  for 1:00 @ 90% (3 total reps) – DO NOT re-rack the barbell until all 3 reps are completed.

Notes: To further explain the sequence, once the barbell is taken out of the rack for each set, it should not be returned to the rack until the entire set is complete. Yes, this means that the time in between reps will be spent holding the barbell.

2) 5X3 Front Squats – heavier than last week (no pause), rest 90 seconds.

Conditioning

10 minute AMRAP of:

50′ Burpee Broad Jumps
15 Pullups

Option 3

4 rounds for time

400m run

20 Kb swings 28/24

4 bear walks there and back