CrossFit Montreal-Monday February 11
Monday, February 11, 2013
(Pic from CrossFit.com)
Option 1: CrossFit.com
"Jackie"
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups
Option 2: Outlaw
1) 7X1 3-Position Snatch (low to high) – heaviest possible, rest 60 sec.
2a) 3X3 Snatch Pulls – heavy, rest 60 sec. DEMO VIDEO
2b) 3X3 Snatch Balance – heavy (no misses), rest 60 sec.
Skill/Midline
1a) 3XME Strict HSPU – rest 60 sec.
Notes: Begin at Regionals standard. If you can perform more than 15 reps add a deficit.
1b) 3X15 Good mornings– heavy, rest 60 sec.
Conditioning
12 minute AMRAP of:
5 Power Cleans 165/110#
10 T2B
15 Wall Ball 20/14#
Option 3: CrossFit Montreal
Jerk: 3-3-3-3-3