CrossFit Montreal-Wednesday August 15
Wednesday, August 15, 2012
Option 1: CrossFit.com
Complete as many rounds as possible in 15 minutes of:
10 Kettlebell swings, 32kg
10 Box jumps, 24 /20
10 Ring dips
Option 2: Outlaw
BB Gymnastics
1) 7X1 2 3-Stop Snatch Pulls + 1 Power Snatch – heaviest possible, rest 60 sec (exactly). 3-Stop DEMO VIDEO
Notes: To be clear, this is two reps of a 3-Stop-Snatch-Pull ONLY, then 1 Power Snatch with no stops.
2) 7X1 1 Power Clean + 2 Push Jerk – heaviest possible, rest 60 sec (exactly).
Strength
1a) 3XMax reps Strict Pullups – any grip, rest 45 sec.
1b) 3XMax reps Deficit HSPU 6/4″ – kipping is allowed, rest 45 sec.
1c) 3X15 Good mornings– heavy, rest 45 sec.
1d) 3X5 Snatch Grip Behind the Neck Press – heaviest possible, rest 45 sec.
Option 3: CrossFit Montreal
1. Deadlfit 3-3-3-3-3 (2 min repos) 25 mins max
2. Work on a weakness 10 mins max