Crossfit Montreal- Tuesday August 28
Tuesday, August 28, 2012
Option 1: CrossFit.com
Rest day
Option 2: Outlaw
BB Gymnastics
2) 7X2 Hang Snatch (at hip) – heavy but perfect—not maximal, rest 60 sec.
Strength
*The Back Squats are based off of YOUR THREE REP MAX –
1) 5X2,2,2,1,1 Back Squats @ 100% – rest 2 minutes.
2) 3X5 Front Squats @ 75% (3 second pause on the 1st & 5th rep) – rest 90 seconds.
Conditioning
Every 90 seconds for 15 minutes (10 total rounds):
30 Double-Unders
10 Pullups
3 Ground to Overhead
Notes: The goal is to finish the effort having completed each round within the time limit, and to have done it with the heaviest possible weight on the bar. Do not use a weight so heavy that you will not be able to finish a round, but also do not underestimate. You may take weight off, but you MAY NOT add weight at any time. Score is the weight used for the final round.
Option 3: CrossFit Montreal
Part A: time cap 15 mins
1.6km run B=1.6k row
30 push ups
50 GHD Back extensions B= superman
400m run B=400m row
5 min rest
Part B: max rounds 10 mins
20 KB push press 24/20 B=mod
20 KB Swings 24/20 B=mod
20 SDLHP 24/20 B=mod