CrossFit Montreal-Tuesday September 4
Tuesday, September 4, 2012

Option 1: CrossFit.com

For time
100 Thrusters 95/65

Option 2: Outlaw

BB Gymnastics

1) 5X2 Hang Snatch (at hip) – heavy but perfect—not maximal, rest 60 sec.
2) 5X2 Hang Clean (at hip) – heavy but perfect—not maximal, rest 60 sec.

Strength

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

1) 5X5 Back Squats @ 75% – rest 2 minutes.

2) 3X5 Front Squats @ 77.5% (3 second pause on the 1st & 5th rep) – rest 90 seconds.

Conditioning

1 minute AMRAP of Jerks @ 225/150#

-then (no break)-

100 Burpees for time.
*Perform 1 Rope Climb @ 15′ Every minute on the minute beginning AFTER the first minute.

Notes: There is a 10 minute cap on this effort.

-then (no break)-

1 minute AMRAP of Jerks @ 225/150#

Score is total number of Jerks and total time for Burpees

Option 3: CrossFit Montreal

Part A: (Max 20 mins)

Back Squat : 5X5 @80%

Part B:

Annie 50-40-30-20-10

Double unders singles

Anchored sit ups