CrossFit Montreal- Monday July 23
Monday, July 23, 2012
CrossFit.com
Rest Day
Option 2
BB Gymnastics
1) 7X2 Hang Snatch (just below the knee) – heavier than last week, rest 60 sec.
2a) 3X4 Snatch Pull – heavier than last week, rest 60 sec. DEMO VIDEO
2b) 3X4 Heaving Snatch Balance – medium/heavy and fast (the goal is your 1rm Snatch plus for 4) rest 60 sec.
Strength
1a) 3X7 “Strict” Banded GH Raise – rest 60 sec. (no swing, start from a position parallel to the floor) Demo Video
1b) 3X12 Tempo GHD Situps (3 seconds down, 3 seconds up) rest 60 sec.
Conditioning
“(power) Elisabeth”
21-15-9 of:
Power Cleans 135/95#
Ring Dips
Option 3
Part A: Strict Press 3-3-3-3-3
Part B:
21-15-9
KB swings 32/24
Burpees