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CrossFit Montreal- Friday July 27
Friday, July 27, 2012


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Rest day

Option 2

BB Gymnastics

10X1 Split Jerk off Blocks – 80-90%, rest 45 sec.

Notes: Percentage should be by feel. All reps should feel relatively heavy, but fast. DO NOT work to a 1RM. You may use racks, but blocks are absolutely the suggestion. These do not have to be UB reps, and are designed to be dropped on the blocks after each rep.

Strength

1) 15X1  Deadlifts @ 80-85%  – rest 30 sec.


2) 5X2 Tempo Shoulder Press – heaviest possible (all sets), rest 2 minutes

Notes: 5 counts from front rack to overhead, pause 5 counts overhead, and lower back to front rack quickly ().

Conditioning

7 rounds for total working time of:

Run 200m
5 Hang Snatches (full squat) @ 155/105#

Rest 1:1

Option 3

Murph (time cap 50 mins) 20lb weighed vest optional for RX only

1.6km run B= 800 C=400

100 pull ups B=50 C=50  mod

200 push ups B= 100 C= 50 mod

300 Squats B=150 C= 75

1.6km run B=800m C=400m

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