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CrossFit Montreal-Friday August 31
Friday, August 31, 2012


Option 1: CrossFit.com

Three rounds for time of:
Run 800 meters
Rest 2 minutes

Option 2: Outlaw

BB Gymnastics

1) 7X1 1 Power Snatch + 1 Heaving Snatch Balance + 1 OHS – heaviest possible, rest 60 sec (exactly).

Notes: This should be performed as a complex. Do not drop the bar between movements.

2) 7X1 3 Hang Power Cleans + 1 Push Jerk – heaviest possible, rest 60 sec (exactly).

Notes: Hang should be just above the knees. These should be UB reps, if you cannot perform them UB then lower the load.

Conditioning

9 Muscle-Ups
Row 500m
40 Slapping Pushups
30 KB OH Walking Lunges 24/16kg
20 Ground to shoulder 120/80#
30 Slapping Pushups
20 KB OH Walking Lunges 24/16kg
10 Ground to Shoulder
Row 500m
9 Muscle-Ups

Notes: KB Lunges should be performed with TWO KBs held overhead. Each step counts as 1 rep.

Midline

1a) 3X15 “Strict” GH Raise – rest 60 sec. (no swing, start from a position parallel to the floor) Demo Video
1b) 3XMax temps L-Sit Hold – rest 60 sec.

Option 3: CrossFit Montreal

Buy in= 40 burpees

then

21-15-9

Deadlift 225/155

Push ups

KB swings 28/24

Toes to bar

400m run at the end of each round

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