CrossFit Montreal-Monday July 16
Monday, July 16, 2012
CrossFit.com
"Elizabeth"
21-15-9 reps of:
Clean 135/95 pounds B=mod
Ring dips B=Mod
Option 2
BB Gymnastics
1) 5X3 Hang Snatch (just below the knee) – heavy but fast, rest 60 sec.
2a) 3X5 Snatch Pull – heavy, rest 45 sec. DEMO VIDEO
2b) 3X5 Heaving Snatch Balance – medium/heavy and fast (the goal is your 1rm Snatch for 5) rest 60 sec.
Strength
1a) 3X10 “Strict” Weighted GH Raise – rest 60 sec. (no swing, start from a position parallel to the floor) Demo Video
1b) 3X10 Tempo GHD Situps – (3 seconds down, 3 seconds up) rest 60 sec.
Conditioning
4 rounds for total working time of:
5 MU
20 Burpees
7 Deadlifts @ 315/225#
*Rest 1/2:1
Option 3
Part A: (15 mins)
Turkish get-up practice
Part B:
4 rounds for time
4 KB turkish get up (alternating) 24/20B=mod
200m run
20 KB press 24/20 B=mod
20 Toes to bar B=mod