CrossFit Montreal-Tuesday January 15
Tuesday, January 15, 2013
(pic from CrossFit.com)
Option 1: CrossFit.com
Rest day
Option 2: Outlaw
1) 7X2 Snatch from Blocks (just above knee)– heavy but perfect, rest 60 seconds DEMO VIDEO
2) 7X2 Clean from Blocks (just above knee) + 1 Push Jerk – heavy but perfect, rest 60 sec. DEMO VIDEO
3a) 3X3 5-Step Duck Walk – heavy, rest 60 sec. DEMO VIDEO
3b) 3X5 Push Press – heaviest possible, rest 60 sec.
Notes: One rep of Duck Walks would include 5 steps forward and 5 steps back. After each set the athlete should stand, drop the weight, and Snatch it again before beginning the next rep. Use a weight that is manageable, especially if this is your first time performing a weighted Duck Walk. Spencer DOES NOT walk back in the demo video (@100kg)—it is a no-rep.
Strength
HBBS: 1X8 @ 70%, 2X5 @ 75%, 2X3 @ 80% – rest 60 sec.
Conditioning
7 rounds for time and calories of:
30 Seconds ME Row for Calories
5 Muscle-Ups
5 Power Snatches 135/95#
Rest 1:1
Notes: Round times should include 30 second row.
Option 3: CrossFit MontrealPart A: (15 mins) Clean & Jerk 2-2-2-2-2 or practice technique
Part B: Max round in 18 mins
5 Clean &Jerks with 75% of 2RM from part A
15 toes 2 bars
400m run or 500m row