CrossFit Montreal-Friday August 24th
Friday, August 24, 2012
Option 1: CrossFit.com
Rest day
Option 2: Outlaw
Strength
1a) 7X3 Deadlifts @ 75% – rest 60 sec.
1b) 7X3 Bench Press @ 70%, 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.
Conditioning
7 rounds for total working time:
100m Shuttle Run (10m sections)
20 HR Pushups
10 Hang Squat Clean to Thrusters @ 115/75#
*Rest 1:1
Midline
1a) 3X10 Weighted “Strict” GH Raise – heavy, rest 60 sec. (no swing, start from a position parallel to the floor) Demo Video
1b) 3XME L-Sit Hold – rest 60 sec.
Option 3: CrossFit Montreal
A) Barbell Press 3-3-3-3-3
B) max rounds in 15 mins
15 burpees
1 Rope climb 15 ft
20 jumping lunges (total)