CrossFit Montreal-Monday January 14
Monday, January 14, 2013
(Pic from CrossFit.com)
Option 1: Crossfit.com
Deadlift 5-5-5-5-5 reps
Option 2: Outlaw
BB Gymnastics
1) Snatch: 5X1 @ 80%, 2X1 @ 90%, 3X1 @ 95%, 8X1 @ 70% – rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 70%, reps @ 70% should be alternating between Power and full Squat
2) Clean & Jerk: 5X1 @ 80%, 2X1 @ 90%, 3X1 @ 95%, 8X1 @ 70% – rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 70%, reps @ 70% should be alternating between Power and full Squat
Conditioning
4 rounds for total working time of:
8 Hang Squat Clean to Thrusters 135/95#
12 Burpee Over-the-Box Jumps 24/20″
16 KBS 24/16kg
Part A: practice handstand, Handstand push up or muscle ups (15 mins)
Part B: 3 round for time
25 Wallballs 20/14
20 Handrelease pushups
20 Front Squats from the ground 135/95