CrossFit Montreal-Friday January 18
Friday, January 18, 2013
(pic from CrossFit.com)
Option 1: CrossFit.com
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
Option 2: CrossFit Outlaw
Strength
1) Every 30 seconds for 5:00 (22 total reps): 2 Banded Deadlift @ 60% Bar Weight + 25% Band Tension
Notes: The bar should be loaded with 60% of the 1RM Deadlift. Band tension should equal 25% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO
2a) Bench Press: 1X5 @ 75%, 2X3 @ 80%, 2X3 @ 85%, 2X3 @ 90% – rest 60 sec.
Notes: All reps must be performed with the hips (ass) in contact with the bench.
2b) Strict Weighted Pull-ups: 1X5 @ 65%, 2X3 @ 70%, 2X3 @ 75%, 2X3 @ 80%. – rest 60 sec.
Notes: 2a & 2b should be performed in alternating sets.
Conditioning
100 Double-Unders
25 Wall Balls 20/14#
75 Double-Unders
25 Wall Balls 20/14#
50 Double-Unders
25 Wall Balls 20/14#
For time.
*Rest 1 minute.
2 minutes Row for Calories
Option 3: CrossFit MontrealPart A: 15 mins : Deadlfit 3-3-3-3-3 or practice DL technique
Part B: 5 rounds
1 min max burpees
1min rest