CrossFit Montreal-Wednesday January 16
Wednesday, January 16, 2013
(pic from CrossFit.com)
Option 1: Crossfit.com
For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees
Option 2: Outlaw way
EMOM for 7 minutes:
1 Power Clean + 1 Push Jerk + 1 Hang Squat Clean – heaviest possible.
Notes: You may work up, but there should be at least 3 reps performed at a true maximal load.
Strength
1a) 5X3 Snatch First Pulls – heavy, rest 45 sec. DEMO VIDEO
1b) 5X3 Pendlay Rows – heavy, rest 45 sec. DEMO VIDEO
1c) 5X3 Split Press – heavy, rest 45 sec. DEMO VIDEO
Conditioning
Choose one and perform each set EMOM…
Run: 10 X 150m – active rest the remainder of each minute.
Swim: 10 X 25m – active rest the remainder of each minute.
Option 3: CrossFit Montreal
Part A: Backsquat 5-5-5-5-5
Part B: Max round in 12 mins
10 pull ups with weight vest 20
10 ring dips with weight vest 20
10 waling lunges with weight vest 20