CrossFit Montreal-Wednesday August 29
Wednesday, August 29, 2012
Option 1: Crossfit.com
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Option 2: Outlaw
Strength
1a) 7X3 Deadlifts @80% – rest 60 sec.
1b) Bench Press: 2X3 @ 70%, 2X3 @ 75%, 2X2 @ 80%, 1X2 @ 85% – rest 60 sec.
Notes: These are not incline, they should be performed on a flat bench. If you do not know your 1RM, use a weight that’s heavy, but stays fast throughout all sets.
Strength/Conditioning
1a) 3XMax reps Unbroken Ring Dips – rest 30 sec.
1b) 3X15 UB KB Snatches (each arm) – heaviest possible, rest 30 sec.
1c) 3X5 Snatch Grip Behind the Neck Press – heavier than last week, rest 30 sec.
1d) 3X15 Good mornings– medium/heavy, rest 30 sec.
Notes: Notice the length of the rest intervals. DO NOT deviate from them. If more than 20 UB Ring Dips are possible add some sort of weight or weight vest.
Option 3: CrossFit Montreal
A)Overhead Squats
3-3-3-3-3
B) work on 2 weaknesses (15mins)