CrossFit Montreal-Monday February 25
Monday, February 25, 2013
(Pic from CrossFit.com)
Option 1: CrossFit.com
"Grace"
For time:
135 pound Clean and Jerk, 30 reps
OR
"Isabel"
For time:
Snatch 135 pounds, 30 reps
Option 2: Outlaw
1) 5X3 Low Hang Snatch (1″ off floor) – heaviest possible, rest 60 – 90 sec.
Notes: These should be performed UB if possible, but it is not required.
2a) 3X3 Snatch First Pulls + Hang Snatch Pulls – heavy, rest 60 sec.
pause for 3 counts at the top of the first pull. Then, from the hang position (end of the first pull), perform a snatch pull.
2b) 3X3 Snatch Grip Push Press + OHS – heavy, rest 60 sec.
Skill/Midline
1a) 3X20 UB GHD Situps (as fast as possible) – rest 60 sec.
1b) 3XME “Nose & Toes” Handstand Holds – rest 60 sec.
Notes: This is a chest-facing-wall handstand performed with ONLY the nose and toes of the athlete in contact with the wall. A common fault with this movement is placing the hands too far from the wall. Make sure they are no further than 5″ from the wall.
Conditioning
For time:
60 Double-Unders
3 Power Cleans @ 185/120#
30 Wall Balls 20/14#
6 Power Cleans @ 185/120#
15 T2B
9 Power Cleans @ 185/120#
15 T2B
6 Power Cleans @ 185/120#
30 Wall Balls 20/14#
3 Power Cleans @ 185/120#
60 Double-Unders
Option 3: CrossFit Montreal
Part A: AMRAP 10 mins
5 power cleans 135/95
10 toes 2 bar
15 wallballs 20/14
Part B: AMRAP 12 mins
10 Chest to bar pull ups
60 double unders
250m row