CrossFit Montreal-Wednesday February 20
Wednesday, February 20, 2013
A big thank you to everyone who took part in the fundraiser " Rame-O-Thon at CrossFit Montreal this past Sunday for the " head and hands" organisation. 1244$ were raised"
Option 1: CrossFit.com
Rest day
Option 2: Outlaw
1) 5×2 Snatch from blocks (just above knee) – heavy but perfect, rest 60 sec.
2) 5×2 Clean from blocks (just above knee) + 1 Push Jerk – heavy but perfect, rest 60 sec.
Notes: The 1 Push Jerk should be performed after the 2nd Clean.
Conditioning
7 minute AMRAP of:
8 Push Jerks @ 155/105#
10 T2B
40 Double-Unders
-then (no rest)-
1 minute AMRAP of:
UB Hang Power Cleans @ 155/105#
Notes: This effort is one unbroken set. The set begins when the bar is picked up, and ends when the bar hits the floor. You have one minute to complete as many UB reps as possible.
Option 3: CrossFit Montreal
For time (Time cap 30 mins)
20 wallballs 20/14
20 KB swings 32/24
250m row
2 rope climbs 15ft
25 wallballs 20/14
15 KB swings 32/24
500m row
3 rope climbs 15ft
wallballs 20/14
10 KB swings 32/24
750m row
4 rope climbs 15 ft