CrossFit Montreal-Tuesday February 26
Tuesday, February 26, 2013
Congrats to our athletes who took part in the Filthy fifty competitions this past weekend.
Option 1: CrossFit.com
"Zeus"
3 rounds for time:
30 wallballs , 20/14
75 pound Sumo deadlift high-pull, 30 reps
30 Box jump, 20" box
75 pound Push press, 30 reps
Row 30 calories
30 Push-ups
Body weight Squat, 10 reps
Option 2: Outlaw
BBG
1) 5X3 Low Hang Clean (1″ off floor) + 1 Jerk – heaviest possible, rest 60 sec.
Notes: The Jerk comes after all 3 Cleans.
2a) 3X3 Push Press – absolute heaviest possible, rest 60 sec.
2b) 3X5 Pendlay Rows – heavier than last week, rest 60 sec. DEMO VIDEO
Strength
1) HBBS (based off 130129): 1X5 @ 70%, 1X5 @ 75%, 1X3 @ 80%, 1X3 @ 85%, 3X2 @ 90% – rest 1-2 minutes.
Conditioning
For time:
50 Burpees
20 Front Squats @ 70%
50 Burpees
Option 3: CrossFit Montreal
Part A:(15 mins) Snatch practice or 3-3-3
Part B: Time cap 18 mins
4 rounds
5 shoulder to overhead 155/105
10 Front Squats 155/105
20 KB swings vertical 32/24