CrossFit Montreal-Monday August 27
Monday, August 27, 2012
Option 1: CrossFit.com
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents
Option 2: Outlaw
BB Gymnastics
1) 1 Snatch (from floor) + 1 Hang Snatch (just above knees) EMOM for 7 minutes @ 85% then rest 2 minutes.
Notes: These reps should be performed unbroken. If this is absolutely not possible, then the bar may be dropped after the full snatch, but the goal is to not put the bar down between reps.
2) Perform single Snatches (no hang) @ 90%, 95%, and 90%. Rest at least 2 minutes between reps and allow for no more than 3 misses total.
3) 1 Clean (from floor) + 1 Hang Clean (just above knees) + 1 Jerk (after the Hang Clean) EMOM for 7 minutes @ 80% then rest 2 minutes.
Notes: These reps should be performed unbroken. If this is absolutely not possible, then the bar may be dropped after the full snatch, but the goal is to not put the bar down between reps.
4) Perform Clean & Jerks (no hang) 3X1 @ 90%. Rest at least 2 minutes between reps and allow for no more than 3 misses total.
Strength
1a) 3X8 Weighted Strict Pullups – heaviest possible, rest 60 sec.
Notes: Use a weight that allows for at least 3-4 UB Pullups. These should not be all singles, but a few breaks are acceptable. If the total set takes more than 30 seconds then lower the weight.
1b) 3X8 Shoulder Press – heaviest possible, rest 60 sec.
Conditioning
Run, Swim or Cycle for 20 minutes (choose one, preferably your weakest).
*Post distance to comments. This should be a high level effort. Don’t do it just to do it, this is a valuable data point.
Option 3: CrossFit Montreal
25 burpees
50 Double unders
75 anchored sit ups
100 jumping squats 45lb bar
1000m row