CrossFit Montreal-Monday February 18
Monday, February 18, 2013
We had a little fun on Sunday before the Fund Raiser (Ram-O-Thon)
Option 1: CrossFit.com
Back Squat 5-5-5-5-5 reps
Option 2: Outlaw
1) 7X2 Snatch Deadlift + Low Hang Snatch (1″ off floor) – heaviest possible, rest 60 sec. DEMO VIDEO
2a) 3X3 Snatch First Pulls – heavy, rest 60 sec. DEMO VIDEO
2b) 3X5 Snatch Grip Push Press – heavy (no misses), rest 60 sec.
Skill/Midline
1a) 3 X ME UB T2B – rest 60 sec.
1b) 3X10 Good mornings– very heavy, rest 60 sec.
Conditioning
1 min ME Rope Climbs 15′
-then-
4 minute AMRAP of:
7 Hang Power Snatches @ 135/95#
14 HSPU
28 Double-Unders
-then-
1 min ME Rope Climbs 15′
-then-
4 minute AMRAP of:
7 Hang Power Snatches @ 135/95#
14 HSPU
28 Double-Unders
-then-
1 min ME Rope Climbs 15′
*Please list total reps of AMRAP and total Rope Climbs separately.
Option 3: CrossFit MontrealNotes: HSPU standard is 45# (hi-temp style) plates with an ab-mat between for men, and 25# (hi-temp style) plates with an ab-mat between for women. This is one continuous piece which should take 11 minutes total.
Part A: Practice clean technique (15 mins)
Part B: Bear Complex: Time cap 20 mins
7 Sets of the following sequence:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press (then down to a touch and go to start the next power clean)
(1 set =5 reps, full completition of all 7 sets = 35 reps)
You can rest with the bar anywhere on your body as long as the bar doesn't touch the ground. Once you are able to do 7 sets with one weight increase for another 7 sets.