CrossFit Montreal-Tuesday February 19
Tuesday, February 19, 2013
Option 1: CrossFit.com
(Pic from CrossFit.com)
Push press 3-3-3-3-3-3-3 reps
Option 2: Outlaw
1) 7X2 Clean Deadlift + Low Hang Clean (1″ off floor) + Jerk – 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
1) HBBS (based off 130129): 3X5 @ 75%, 3X3 @ 85% – rest 2:00 minutes.
2) 5X2 Pause Front Squats – heaviest possible (no misses), rest 90 sec.
Notes: Reps should be performed with a fast descent, 5 count pause in the absolute bottom, then bounce and explode up.
Conditioning
*All work should be performed with a 40/20# weight vest.
For time:
Run 400m
5 rounds of:
5 Pull-ups
10 Push-ups (hand release)
15 Air Squats
Run 400m
5 rounds of:
5 Pull-ups
10 Push-ups (hand release)
15 Air Squats
Run 400m
Option 3: CrossFit Montreal
AMRAP 20 mins
Chest to bar Cindy
5 Chest to bar pull ups
10 push ups
15 Squats