CrossFit Montreal-Friday February 15
Friday, February 15, 2013
Option 1: CrossFit.com
Seven rounds for time of:
155/110 pound Push jerk, 7 reps
7 Chest to bar pull-ups
7 Burpees
Option 2: Outlaw
Strength
1a) 7X2 Top Pull Deadlifts @ 85% – rest 60 sec. DEMO VIDEO
1b) 7X3 Bench Press w/ chains @ 50% bar + 25% chains – rest 60 sec.
Notes: The barbell should be loaded with 50% of 1rm, then 25% of the 1rm should be added in chain weight.
2a) 3X5 Tempo Weighted Pull-ups – heaviest possible, rest 60 sec.
Notes: The movement tempo should be up quickly, 3 count pause with chin over the bar, and 3 count descent before exploding back up. DO NOT use a weight that will not allow you to keep tempo.
2b) 3X10 Strict Weighted GH Raise – heaviest possible, rest 60 sec. (no swing, start from a position parallel to the floor) DEMO VIDEO
Conditioning
7 rounds for total reps of:
2 minute AMRAP of-
30 Double-Unders
ME Muscle-Ups (7 rep cap)
ME Burpees
*Rest 1 minute.
Notes: The cap on Muscle-Ups is 7 reps. Once you hit this cap, immediately drop down and perform ME Burpees with the remainder of the 2 minute cycle.
Midline/Recovery
3X20 Good mornings– medium, rest 60 sec.
Option 3: CrossFit Montreal4 rounds for time
20 KB swings 36/24
20 overhead walking lunges per legs 45/25 (plate)
20 box jumps 24/20
200m row