CrossFit Montreal- Friday september 21
Friday, September 21, 2012
(Pic from CrossFit.com)
Option 1: CrossFit.com
Rest
Option2: Outlaw
BB Gymnastics
1) 7X1 Power Snatch – heaviest possible, rest 60 sec.
2) 7X1 Power Clean & Power (Push) Jerk – heaviest possible, rest 60 sec.
Conditioning
For time:
7 Push Press 185/120#
14 Lateral Box Jumps 24″
21 T2B
7 Push Jerks 185/120#
14 Lateral Box Jumps 24″
21 T2B
7 Split Jerks 185/120#
14 Lateral Box Jumps 24″
21 T2B
Notes: Lateral Box Jumps should be performed with both feet touching the top of the box, however, full hip extension on top of the box is not necessary.
Midline
10 minutes to work up to a 1RM BB Turkish Get-up.
Option 3: CrossFit MontrealNotes: This should be performed as a continuous effort. Once you have performed the movement with both arms, add weight immediately and continue until time expires.
10 Thrusters 155lb-110lb
20 CTB pullups
30 wall ball 20lb-16lb
500m row
30 box jumps 28-24
20 burpees (jumo on 45lb plate, no clapping)
10 squat clean 155-110