CrossFit Montreal-Wednesday January 9
Wednesday, January 9, 2013
Option 1: CrossFit.com
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Option 2: Outlaw
1) 12 minutes pour trouver le 1RM à l'arraché.
2) 12 minutes pour trouver le 1RM à l'épaulé jetté.
Force
1a) 5X3 tirage arraché – lourd, repos 45 sec. DEMO VIDEO
1b) 5X3 Pendlay Rows – lourd, repos 45 sec. DEMO VIDEO
1c) 5X3 Press ciseaux– lourd, repos 45 sec. DEMO VIDEO
Conditioning
Choose one…
Row: 4X500m – rest 2:1 – 30 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.
Run: 4X400m – rest 2:1 – 25 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.
Swim: 6X100m – rest 2:1 – 20 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.
Option 3: CrossFit MontrealNotes: All work should be at 90-95% RPE.
A) Pratice rope climb (15mins)
B) Back Squat 3-3-3-3-3 (20 mins)
C) Max rounds in 5 mins
10 toes 2 bar
10 double unders
10 Air Squats