CrossFit Montreal-Tuesday July 31
Tuesday, July 31, 2012
(Pic from CrossFit.com)
CrossFit.com
Repos
Option 2
BB Gymnastics
1) 5X2 Hang Snatch ) – heavy but clean, rest 60 sec.
2) 5X2 Hang Cleans + 1 Split Jerk – heavy but clean, rest 60 sec.
Strength
*The Back Squats are based off of YOUR THREE REP MAX –
1) Back Squat: every minute on the minute for 7 minutes – 2 reps @ 90%
2) 5X3 Front Squats (1st rep pause) – near heaviest possible, rest 90 seconds.
Notes: The first rep of each set should have a 5 count (second) pause in the absolute bottom position. When you stand, DO NOT bounce to initiate out of the bottom.
Conditioning
For time:
Row 500m (ALL OUT – do not pace knowing more work is coming)
-rest 1 minute-
30 KB Snatches 32/24kg
-rest 1 minute-
Row 1000m
-rest 1 minute-
50 KB Snatches 32/24kg
Notes: KB Snatches are total reps of both arms and may apportioned in any manner.
Option 3
4 rounds for time
20 wallballs 20/16
20 box jumps 24/20
10 Chest to bar pulls ups kipping