CrossFit Montreal-Monday September 17
Monday, September 17, 2012
(Pic from CrossFit.com)
Option1 : Crossfit.com
Rest day
Option 2: Outlaw
BB Gymnastics:
1) 7X1 3-Position Snatch (floor, hang, hi-hang) – heaviest possible, rest 60 sec.
2a) 5X3 Halting Snatch Deadlift (stop at knees) – heavy, rest 60 sec. DEMO VIDEO
Notes: The demo video demonstrates the movement performed to the thighs, the version we are performing today should stop at the knees.
2b) 5X3 Heaving Snatch Balance – heavy, rest 60 sec.
Skill
10 minutes Free-Standing Shoulder Touch practice. DEMO VIDEO (not free-standing)
Conditioning
3 rounds for time of:
14 Burpee Over-the-Box Jumps 30/26″ (touching the top of the box is required, but opening the hip is not)
21 Pullups
50′ Handstand Walk
Part A: 15 mins to find 3 Rep max at the power snatch or just work on power snatch technique for 15 mins.
Part B: for time
2km run or row
150 Double unders