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CrossFit Montreal-Monday
Monday, July 9, 2012


CrossFit.com
"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Option 2
BB Gymnastics

1) 7X2 Squat Snatch – heavy , rest 60 sec.
2a) 4X3 Snatch Pull – heavy, rest 45 sec.
2b) 4X3 Drop Snatch – medium/heavy and fast, rest 60 sec.

   

Strength

1a) 4X20 “Strict” GH Raise – rest 60 sec. (no swing, start from a position parallel to the floor)
1b) 4X10 Strict T2B – rest 60 sec.

Conditioning

7 rounds for total working time of:

7 KB Thrusters 24/16kg
7 Hurdle(24/20) Shuttles:(1 hurdle Lateral Hurdle Jumps followed immediately by a 10m Shuttle Run (10m down, 10m back)so
  a total of 21 hurdle jumps & 7 shuttle runs per rounds).
-Rest 20 seconds between rounds


Option 3
4 round for time
50 mountain climbers
50  overhead static lunges 45/35lb plates
20 KB push press (2 hands) 28/24
200m run 


CrossFit Montreal-Friday 2012-07-06
Friday, July 6, 2012


Crossfit.com
For time:
50 Wall ball shots, 20/16
25 Toes-to-bar
40 Wall ball shots, 20/16
20 Toes-to-bar
30 Wall ball shots, 20/16
15 Toes-to-bar
20 Wall ball shots, 20/16
10 Toes-to-bar
10 Wall ball shots, 20/16
5 Toes-to-bar

Option 2
1.
 
10X1 Split Jerk off Blocks – you may work up to a 1RM if technique is solid, rest 60 sec.
 

Notes: You may use racks, but blocks are absolutely the suggestion. These do not have to be UB reps, and are designed to be dropped on the blocks after each rep.
 
2. Deadlift 3-3-3-3-3 (do not max out)
 
 
Conditioning
 
“King-Kong”
 
3 rounds for time of:
 
1 Deadlift @ 455/300#
 2 Muscle-Ups
 3 Cleans (full squat) @ 250/165#
 4 HSPU
(to modify, use 90% of your 1rm on the deadlift and on the clean)

option 3
Deadlift
5-5-5-5-5
+
2000m row