CrossFit Montreal-Monday March 4
Monday, March 4, 2013
(pic from CrossFit.com)
Option 1: CrossFit.com
Rest day
Option 2:Outlaw
1) 7X2 First Pull + Hang Snatch – heaviest possible, rest 60 sec.
Notes: This movement should be performed with a pull to the knees—First Pull, a 3 second pause at the knees, then a Snatch from the hang position (at the knees).
2a) 3X5 Hang Snatch Pulls – heavy (use straps), rest 60 sec.
2b) 3X3 Snatch Grip Push Press + OHS – heavier than last week, rest 60 sec.
Skill/Midline
1a) 3XME TTB – 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
3 rounds for total working time of:
Run 400m
25 Wall Balls 20/14#
*Rest 1 minute after the first round, and rest 2 minutes after the second round.
Option 3: CrossFit MontrealNotes: Each round should be an all-out effort. Do not pace runs to make Wall Balls easier.
- Mobility + warm-up
then
Part A: 15 mins
Snatch practice or 3-3-3
Part B: 3 rounds for time
10 Snatch (power or squat) 135/95
10 Chest to bar pull ups
10 KB swings vertical 32/24