CrossFit Montreal-Saturday December 6
Saturday, December 6, 2014
(Courtesy of competitorstraining.com)
Option 1 (Scaled version)
1. AMRAP 6 of:
1 Clean and Jerk, 215/145
2 Snatch, 165/115
3 Front Squat, 215/145
4 Chest to bar pull ups
2. With a running clock
A. At 0:00
AMRAP 5:
10 TTB
10 Hand Release Push ups
10 Power Snatches, 95/65
Rest 5 minutes
B. At 10:00
AMRAP 4:
10 TTB
10 Hand Release Push ups
10 Power Snatches, 95/65
Rest 4 minutes
C. At 18:00
AMRAP 3:
10 TTB
10 Hand Release Push ups
10 Power Snatches, 95/65
Rest 3 minutes
D. At 24:00
AMRAP 2:
10 TTB
10 Hand Release Push ups
10 Power Snatches, 95/65
Rest 2 minutes
E. At 28:00
AMRAP 1:
10 TTB
10 Hand Release Push ups
10 Power Snatches, 95/65
Option 2: RX version
1. AMRAP 6 of:
1 Clean and Jerk, 245/165
2 Snatch, 185/135
3 Front Squat, 245/165
4 Muscle ups
2. With a running clock
A. At 0:00
AMRAP 5:
10 TTB
10 Hand Release Push ups
10 Power Snatches, 95/65
Rest 5 minutes
B. At 10:00
AMRAP 4:
10 TTB
10 Hand Release Push ups
10 Power Snatches, 95/65
Rest 4 minutes
C. At 18:00
AMRAP 3:
10 TTB
10 Hand Release Push ups
10 Power Snatches, 95/65
Rest 3 minutes
D. At 24:00
AMRAP 2:
10 TTB
10 Hand Release Push ups
10 Power Snatches, 95/65
Rest 2 minutes
E. At 28:00
AMRAP 1:
10 TTB
10 Hand Release Push ups
10 Power Snatches, 95/65