Fitness Center

We help you achieve harmony, balance, passion & feel amazing in your life through fitness & nutrition

CrossFit Montreal-Tuesday July 17
Tuesday, July 17, 2012


CrossFit.com

"Isabel"

For time:
30 reps X Snatch 135/95lb

Option 2

BB Gymnastics

1) 5X3 Clean off Blocks (just below the knee) + 2 Push Jerks – heavy but fast, rest 60 sec.

Notes: Complete 3 Cleans, then 2 Push Jerks after the 3rd Clean.

Strength

*The Back Squats are based off of YOUR THREE REP MAX –

1) Back Squat: 5X3 @ 90% – rest 2:00-3:00 between sets.


2a) 3X5 Push Press – heavier than last week, rest 60 sec.
2b) 3X3 Dip Squats @ 120% of 1RM Jerk – rest 60 sec. DEMO VIDEO

Conditioning

Run 800m
100 KB Snatches 24/16kg

Notes: 50 each arm. Use any combination of reps to get there.

For time

Option 3
Part A:
Deadlift 3-3-3-3-3

Part B:
max rounds in  12 mins:
10 Burpee knee tucks
20 KB swings 24/20
30 Double unders

← Back to Blog