CrossFit Montreal- Tuesday December 4
Tuesday, December 4, 2012
(Pic from CrossFit.com)
Option1: CrossFit.com
Five rounds for time of:
50 Double-unders
185 pound Push jerk, 10 reps
Rest 1 minute
Option 2: Outlaw
BB Gymnastics
1) 5X1 3 Position Snatch @ 75% (low to high) – rest 60 seconds, DEMO VIDEO
2) 5X1 3 Position Clean + 1 Push Jerk @ 75% (low to high) – rest 60 seconds
Strength
1) Back Squat:
-Every 30 seconds for 4:00 minutes – 1 rep @ 85% (9 total reps)
-Rest exactly 2 minutes.
-Every minute on the minute for 4:00 minutes – 1 rep @ 90% (5 total reps)
2) 5X3 Front Squats (3 count pause on 1st rep) – heaviest possible, rest 60-90 seconds.
Conditioning
2 min ME Row for Calories
-rest 1 minute
4 min AMRAP of:
15 Pushups (hand release)
10 T2B
-rest 1 minute
4 min AMRAP of:
15 Jumping Squats 45#
10 Pullups
-rest 1 minute
2 min ME Row for Calories
Part A: 15 mins
Practice Clean & Jerk or 2-2-2-2-2
Part B: Time cap 18 mins
4 rounds
20 KB swings 28/24
20 Box jumps 28/24
20 Chest to bar pull ups