CrossFit Montreal-Wednesday August 5
Wednesday, September 5, 2012
Option 1: CrossFit.com
Rest
Option 2: Outlaw
Strength
1) 10X1 Deadlifts @ 75-80% – rest 45 sec.
Notes: Do not go above 80%, but if 75% feels very light you may add up to 80%. Stick to the rest intervals and concentrate on being fast off the floor. We will be testing next week, so treat each lift as if it is a new 1RM.
2) Bench Press: 2X5 @ 75%, 2X3 @ 80%, 3X2 @ 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) 3XME UB + 3 Muscle-Ups – rest 30 sec.
1b) 3X3 Snatch Grip Behind the Neck Press – much heavier than last week, rest 30 sec.
1c) 3X20 UB KB Snatches (each arm) – heaviest possible (not lighter than last week), rest 30 sec.
1d) 3X10 good mornings – heavy, rest 30 sec.
Option 3: CrossFit MontrealNotes: Notice the length of the rest intervals. DO NOT deviate from them. Muscle-Ups should be performed as a max effort unbroken set, then perform 3 more reps as fast as possible after finishing the UB set. If you cannot string together more than 3 reps UB, then perform another UB set before performing the extra 3 reps. If you cannot string reps together perform 7 reps as fast as possible.
Part A: 15 mins
Technique practice of Power clean or Squat clean
Part B: Max rounds in 20 mins
20 KB swings 28/24
20 toes to bar
200m row