CrossFit Montreal-Wednesday July 25
Wednesday, July 25, 2012
CrossFit.com
Push Press 2-2-2-2-2-2-2 reps.
Option 2
BB Gymnastics
10X1 3-Stop Snatch Pull + 1 Hi-Hang Snatch – very heavy, rest 40-60 sec.
DEMO VIDEO
Notes: This combination of these two movements is meant to be performed in succession. In other words, at the finish of the 3-Stop Snatch Pull the athlete should be set in a stalled Hi-Hang position. Without any re-bending or other momentum, the athlete should immediately perform a Hi-Hang Snatch. It is noteworthy that this version of the Hi-Hang Snatch should should be performed with hip and knee extension.
Strength/Skill
1a) 4 X ME Strict HSPU – rest 45 sec.
1b) 4 X ME Strict Pullups (any grip) – rest 45 sec.
1c) 4 X 15 Good mornings – medium/heavy, rest 45 sec.
Notes: If you can perform more than 15 Strict HSPU or Pullups – using 2012 Regionals standard for HSPU – then add a weight vest.
Option 3
2 rounds for time
50 mountain climbers (per leg)
40 Toes to bar
30 Squats 135/95
20 KB swings 28/24