CrossFit Montreal-Wednesday December 3
Wednesday, December 3, 2014
A reminder that our Christmas Diner is this Saturday December 6. See reservation sheet at the gym!
N'oubliez pas notre souper de Noël ce samedi 6 décembre. Voir feuille de réservation au gym
(Courtesy of competitorstraining.com)
Option 1: (Scaled version)
1. Metcon
AMRAP 20 of:
200 Double unders
100 Air Squats
80 Burpees
60 Wall Balls, 20/14
40 TTB
20 HSPU (kipping)
10 C2B +10 ring dips
2. Snatch Technique
EMOMx8:
Odd: Power Snatch + Snatch Balance, stay below 65%
Even: Hang Squat Snatch + OHS, stay below 65%
3. Squat (20 mins)
A. 3-rep Heavy Front Squat
B. 10-rep Heavy Front Squat
Option 2 : (RX version)
1. Metcon
AMRAP 20 of:
200 Double unders
100 Air Squats
80 Burpees
60 Wall Balls, 20/14
40 TTB
20 Strict HSPU
10 Muscle ups
2. Snatch Technique
EMOMx8:
Odd: Power Snatch + Snatch Balance, stay below 65%
Even: Hang Squat Snatch + OHS, stay below 65%
3. Squat
A. 3-rep Heavy Front Squat
B. 10-rep Heavy Front Squat