CrossFit Montreal-Tuesday August 18
Tuesday, September 18, 2012
Option 1: Crossfit.com
"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Option 2: Outlaw
BB Gymnastics
1) 7X1 3-Position Clean + 1 Jerk (floor, hang, hi-hang) – heaviest possible, rest 60 sec.
2a) 5X3 Hang Clean Pull (aka Clean Shrug) – heavy, rest 60 sec. DEMO VIDEO
2b) 5X3 Push Press – heaviest possible, rest 60 sec.
Strength
High Bar Back Squat: 2X8 @ 65%, 2X5 @ 70%, 1X5 @ 75% – rest 2:00
Notes: Percentage should be based off of your most recent 1RM Squat.
Conditioning
Courtesy of compWOD
5-4-3-2-1 of:
Clean & Jerk 185/120#
Muscle-Ups
For time.
Option 3: CrossFit MontrealPart A: 15 mins to find 3RM at the Clean or practice clean technique
Part B: Time cap 25 mins
7 rounds:
20 Box jumps 24/20
15 Ring Dips