CrossFit Montreal-Wednesday January 30
Wednesday, January 30, 2013
(Pic from Crossfit.com)
Option 1: CrossFit.com
"Amanda"
9-7- 5 for time of:
Muscle-up
Squat snatch 135/95
Option 2: Outlaw
5X5 UB Hi-Hang Cleans – heaviest possible, rest 75 sec.
Notes: These sets should be performed as quickly as possible. Do not rest in the hang, try to perform all 5 reps as quickly as possible.
Strength/Accessories
1a) 3X5 Snatch First Pulls – heavy (at least 105% of 1RM), rest 45 sec. DEMO VIDEO
1b) 3X5 Jumping Good Mornings – heavy but perfect, rest 45 sec. DEMO VIDEO
1c) 3X5 Split Press – heavy, rest 45 sec. DEMO VIDEO
Conditioning
Choose one…
Row: 3X1000m – rest 1:1 – 20 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.
Run: 4X800m – rest 1:1 – 20 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.
4 rounds for time
20 KB SDLHP 32/24
25 Ground to Overhead 45/25 plate
400m run or row