CrossFit Montreal-Tuesday January 29
Tuesday, January 29, 2013
(Pic from CrossFit.com)
Option 1:CrossFit.com
"Gwen"
Clean & Jerk 15-12- and 9 reps
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.
Option 2: Outlaw
1) 5X5 UB Hi-Hang Snatches – heaviest possible, rest 75 sec.
Notes: These sets should be performed as quickly as possible. Do not rest in the hang, try to perform all 5 reps as quickly as possible.
2a) 3X3 5-Step Duck Walk – heavy, rest 60 sec. DEMO VIDEO
2b) 3X5 Snatch Grip 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: 3X10 – heaviest possible, rest 3 full minutes
Notes: These squats should be performed as quickly as possible. Do not pause when standing for more than 2 seconds.
Conditioning
5 rounds for total working time of:
4 Power Cleans 225/150# (if PC is above 275/190# work off of 80%)
8 difficult Deficit HSPU
Row 24 Calories
Rest 1:1
Notes: HSPU should be difficult enough to do no more than 2 rounds UB. Parallettes to a large deficit would be the hardest possible recommendation, with multiple stacked plates being acceptable without parallettes.
Option 3: CrossFit Montreal
Part A: 15 mins
Practice Snatch technique or 3-3-3
Part B: Max rounds in 18 mins
6 HSPU
9 pull ups
12 Front Squats 155/100 (From the ground)