CrossFit Montreal-Monday October 15
Monday, October 15, 2012
(Kathie Uhlaender, 2 time USA Olympic Team Skeleton member ( 2006,2010) and now Olympic Lifter stops by CrossFit Montreal/ Club Dynamo for a training session)
Option 1: CrossFit.com
Rest day
Option 2: Outlaw
BB Gymnastics
1) Snatch: 2X2 @ 70%, 2X1 @ 75%, 2X1 @ 85%, 2X1 @ 90%, 4X1 @ 75% – rest 60-90 seconds for the sets through 90%, rest 30 seconds between reps for the final set.
2a) 3X5 Snatch Hi-Pulls – heavier than last week, rest 60 sec.
Notes: The finish of the movement should be at or near chest height. If this is not possible, lower the load.
2b) 3X5 Non-Heaving Drop Snatch – heavier than last week, rest 60 sec.
Notes: Feet start in the receiving position. There should be no upward movement of the barbell. Drop, and press yourself down with the bar.
Skill
12 Minutes Chest Facing Wall Handstand & Shoulder Touch Practice.
Notes: The goal is to get into and maintain the handstand with exclusively the nose and feet in contact with the wall. If you can get into and maintain the handstand within these parameters begin to try to some shoulder touches. Do not let your hands or nose drift away from the wall while performing shoulder touches. It is imperative that a hollow body position be maintained for this drill. Obviously, do not allow the desire to keep your nose on the wall end in injury—it’s not that serious.
Conditioning
3 rounds for total reps of:
1 minute ME HSPU
1 minute ME Front Squats 135/95#
1 minute ME Pull-ups
*Rest one minute between rounds.
Option 3: CrossFit Montreal
Part A: 7 mins
Find your max rep double unders or practice Rope climb technique
Part B: Max round in 20 mins
10 Ring dips
20 Push Press 115/80
30 Pull ups