CrossFit Montreal-Tuesday
Tuesday, July 10, 2012
CrossFit.com
For time:
100 Squats
15 foot Rope climb, 4 ascents
75 Squats
15 foot Rope climb, 3 ascents
50 Squats
15 foot Rope climb, 2 ascents
25 Squats
15 foot Rope climb, 1 ascents
Option 2
BB Gymnastics
1) 7X2 Squat Clean + 1 Split Jerk – heavy , rest 60 sec.
Notes: Complete both Cleans, then one Split Jerk after the 2nd Clean.
Strength
*The Back Squats are based off of YOUR THREE REP MAX
1) Back Squat: 1X3 @ 90%, 1X3 @ 95%, 1X1 @ 100%, 2X1 @ 105% – rest 2:00-3:00 between sets.
2a) 4X5 Push Press – heaviest possible, rest 60 sec.
2b) 4X3 Dip Squats @ 120% of 1RM Jerk – rest 60 sec.
Conditioning
4 rounds for total reps of the 4 minute dual effort of:
2 minute AMRAP of:
20 Split Jumps
10 HR Pushups
10 Pullups
2 minutes to complete:
1x Max reps unbroken of Power Cleans @ 75%
Option 3
a) Deadlift 3-3-3-3-3
b) 3 rounds of:
20 wallballs 20/16
20 Toes to bar
20 Burpees