CrossFit Montreal-Tuesday september 25
Tuesday, September 25, 2012
(Pic from CrossFit.com)
Option 1:CrossFit.com
Rest day
Option 2: Outlaw
1) 7X2 Hang Cleans + 1 Push Jerk – heaviest possible, rest 60 sec.
2a) 3X5 Pendlay Row – heavy, rest 60 sec. DEMO VIDEO
2b) 3X5 Split Press – heavy, rest 60 sec. DEMO VIDEO
Force
High Bar Back Squat: 1X8 @ 65%, 1X5 @ 70%, 2X5 @ 75%, 1X3 @ 80% – rest 2:00
Notes: Percentage should be based off of your most recent 1RM Squat.
Conditioning
7 rounds for total time of:
Row 20 Cals
5 Power Clean & Push Jerks @ 185/120#
Rest 1:1
Option 3: CrossFit Montreal
Part A: . Power Clean practice
or Power Clean 3X3
Part B:
4 rounds for time
20 wallballs 20/16
20 Box jumps 28/24
20 KB Swings 32/24