CrossFit Montreal- Wednesday August 1st
Wednesday, August 1, 2012
CrossFit.com
Clean and Jerk 3-3-3-3-3 reps
Option 2
BB Gymnastics
1) 7X1 Power Snatch – heavy but not maximal, rest 45 sec (exactly).
2) 7X1 Power Clean + Push Jerk – heavy but not maximal, rest 45 sec (exactly).
Strength
1a) 3X10 BB Weighted Step-Up 20″ – very heavy, rest 45 sec.
1b) 3X15 Good mornings – heavy, rest 45 sec.
1c) 3X8 DB Strict Press – heaviest possible, rest 45 sec.
Conditioning
Sprint: 4X200m – Rest 1:1
Option 3
Part A:Rowing technique
Part B:
In teams of 3
7 rounds for time
250m row
10 burpees
(if only 2 per teams, take 1:15min break after second person is done his round)