CrossFit Montreal-Tuesday November 27
Tuesday, November 27, 2012
(pic from CrossFit.com)
Option 1: CrossFit.com
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Option 2: Outlaw
1) 7X1 Hang Snatch (just above knee) – heavy but perfect, rest 60 sec.
2) 7X1 Hang Clean & Push Jerk (just above knee) – heavy but perfect, rest 60 sec.
Strength
1) Back Squat: EMOM for 5 minutes – 2 reps @ 85%
These are Low Bar Back Squat. Percentages should be based off your most recent 1RM Back Squat of any style.
2) 7X2 1&1/4 Front Squats – heaviest possible, rest 60 seconds. DEMO VIDEO
Conditioning
Run 200m
9 Muscle-Ups
9 Power Snatches 135/95#
Run 200m
7 Muscle-Ups
7 Power Snatches 135/95#
Run 200m
5 Muscle-Ups
5 Power Snatches
Run 200m
For time.
3 round for time (Time cap 25 mins)
20 Front Squats from the ground 155/110
20 KB swings 28/24
20 walking lunges per leg (total40)
2 rope climbs 15 ft