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CrossFit Montreal- Friday August 3rd
Friday, August 3, 2012


Crossfit.com

For time:
75/50 pound Thruster, 30 reps
15 foot Rope climb, 3 ascents
75/50 pound Thruster, 20 reps
15 foot Rope climb, 2 ascents
75/50 pound Thruster, 10 reps
15 foot Rope climb, 1 ascents

Option 2

Strength

1. Deadlift 3-3-3-3-3

2. 5X5  Bench Press – heavy but no misses, rest 2 plus minutes.

Conditioning

7 minute AMRAP of:

12 Pullups
12 Pistols
12 HR Pushups

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) 3X20 UB GHD Situps – rest 60 sec. 

Option 3

Part A:

Front Squat t 1-1-1-1-1-1-1

Part B:

3 rounds

20 toes to bar

25 med ball Russian twists  20/16

30 Overhead medball sit-ups  20/16

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