CrossFit Montreal-Monday March 14
Monday, March 25, 2013
Option 1: CrossFit.com
Five rounds for time of:
Run 400 meters
185/130 pound DeadliftX 21 reps
Option 2: Outlaw
1) EMOM for 5 minutes:
2 Snatches (full) @ 80%
Then, when the clock hits 5:00-
2 minute AMRAP of:
Snatches (full) @ 80%
*This is the Outlaw Snatch efficiency baseline. Score is total reps completed in 7 minutes. There are only 2 attempts allowed during the EMOM portion. The goal is to test consistency of technique and repeatability under load. Records are 20 for 20 (total of EMOM and AMRAP) @ 225/155#.
Skill/Midline
1a) 3X20 UB GHD Sit-ups – rest 60 sec.
1b) 3X60 Seconds of Freestanding Handstand Holds – rest 60 sec.
1c) 3X20 Reverse Hypers – medium/heavy, rest 60 sec.
Conditioning
1 minute ME Ring Dips.
-then (no rest)-
4 minute AMRAP of:
15 OHS @ 95/65#
20 Pull-ups
30 Double-Unders
-then (no rest)-
1 minute ME Ring Dips.
-then (no rest)-
4 minute AMRAP of:
15 OHS @ 95/65#
20 Pull-ups
30 Double-Unders
-then (no rest)-
1 minute ME Ring Dips.
Part A: Max rounds of 5 unbroken chest to bar in 10 mins (Take as much time as needed between sets to avoid failure on a set)
Part B: Max rounds in 15 mins
12 Front Squats 135/95
9 toes 2 bar
6 Hand release push ups
Part C: 1X500m row or 1X400m run