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CrossFit Montreal- Tuesday July 24
Tuesday, July 24, 2012


CrossFit.com

"Ship"

Nine rounds for time of:
185/130  pound Squat clean, 7 reps
8 Burpee box jumps, 36/28 box

Option 2

BB Gymnastics

1) 7X2 Hang clean (just below the knee) + 1 Split Jerk – heavy but fast, rest 60 sec.

Strength

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

1) Back Squat: 1X3 @ 90%, 1X1 @ 100%, 1X1 @ 105%, 1X1 @ 110% 1X1 @ 105% – rest 3:00 between sets.


2) 5X1 Push Press – heaviest possible (1 or 2 misses are ok), rest 2 minutes.

Conditioning

3 rounds for time/reps of:

5 Cleans (full squat) to Thrusters 135/95#
50 Double-Unders
5 Cleans (full squat) to Thrusters 135/95#

*Rest 1 minute.

1 minute ME Burpees

*Rest 1 minute, then begin the next round.

Option 3

Part A:

Overhead Squats 3-3-3-3-3

Part B:

3 rounds for time:

400m run

15 overhead Squats 95/65

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