CrossFit Montreal-Friday November 30
Friday, November 30, 2012
(Pic from CrossFit.com)
Option 1: CrossFit.com
Weighted pull-ups 3-3-3-3-3 reps
Option 2: Outlaw
Strength
1) Every 15 seconds for 5 minutes (21 total reps):
1 Banded Deadlift @ 85%
2) Bench Press: 1X8 @ 70%, 1X5 @ 75%, 1X5 @ 80%, 1X3 @ 90%, 1X3 @ 95%, 1X3 @ 100% – based off heaviest set from de Bench press workout nov 16 ( which was 2 reps Bench Press – heaviest possible,) rest 60-90 seconds.
Notes: All reps must be performed with the hips (ass) in contact with the bench.
Conditioning
3 rounds for total reps of:
1 min ME Burpee Over-the-Box Jumps 24″ (touch on top required)
1 min ME C2B Pullups
1 min ME DB Ground to Overhead 50/35#
*Rest 1 minute.
Midline
5 min alternating BB TGU(turkish get up) 95/65#
Option 3: CrossFit Montreal
For time:
100 Double unders
100 toes to bar
100 overhead walking lunges 45/25 (total)