CrossFit Montreal-Tuesday February 12
Tuesday, February 12, 2013
(pic from Crossfit.com)
Option 1: CrossFit.com
Rest day
Option 2: Outlaw
1) 7X1 3-Position Clean (low to high) + 1 Jerk (after 3rd Clean) – heaviest possible, rest 60 sec.
2a) 3X5 Push Press – absolute heaviest possible, rest 60 sec.
2b) 3X5 Pendlay Rows – heaviest possible, rest 60 sec. DEMO VIDEO
Strength
HBBS (based off 130129): 3X5 @ 70%, 3X3 @ 80% – rest 2:00 minutes.
*Front Squats will appear here every other week for this cycle (but obviously not today).
Conditioning
2 min Max Distance HS Walk
-then (no rest)-
3 rounds for total reps of:
1:00 ME KBS 32/24kg
Rest :30
1:30 ME Burpee Box Jumps 30/24″
Rest :30
2:00 ME Row for Distance
Rest :30
-then-
2 min Max Distance HS Walk
Option 3: CrossFit MontrealPart A: 15 mins
Practice Clean technique or 3-3-3
Part B: Time cap 15 mins
3 rounds
10 Cleans (Power or Squat)150/105
10 Ring Dips
10 Box jumps 28/24