CrossFit Montreal-Wednesday august 22
Wednesday, August 22, 2012
Option 1: Crossfit.com
Power clean 1-1-1-1-1-1-1 reps
Option 2: Outlaw
BB Gymnastics
1) 7X1 1 Hang Power Snatch + 1 Power Snatch – heaviest possible, rest 60 sec (exactly).
Notes: Hang position should be just above the knee. These should be touch & go reps.
2) 7X1 2 Power Cleans + 1 Push Jerk – heaviest possible, rest 60 sec (exactly).
Notes: Power Cleans should be touch & go.
Strength
1a) 3XME Muscle-Ups – rest 45 sec.
1b) 3XME Double Arm KB Snatches @ 24/16kg – rest 45 sec.
1c) 3X10 Good mornings– very heavy, rest 45 sec.
1d) 3X5 Snatch Grip Behind the Neck Press – heavier than last week, rest 45 sec.
Option 3: CrossFit Montreal
3 rounds for time
400m run
30 Back Squats 135/95
20 wallballs 20/16