CrossFit Montreal-Wednesday march 27
Wednesday, March 27, 2013
Option 1: CrossFit.com
3 rounds for time of:
50 Squats
7 Muscle-ups
135/95 pound Hang power cleans, 10 reps
Option 2: Outlaw
1) 7×2 Vertical Snatch from blocks (at hip) – heaviest possible, rest 60-90 sec. DEMO VIDEO
2) 7×2 Vertical Clean from blocks (at hip) + 1 Push Jerk – heaviest possible, rest 60-90 sec. DEMO VIDEO
*Notes: Two Vertical Cleans should be performed, then one Push Jerk after the second Clean.
Conditioning
For time-
3 rounds of:
20 KB Front Squats 24/16kg
5 Bar Muscle-Ups
20 KB Snatches (partition in any way) 24/16kg
Run 1 mile
3 rounds of:
15 KB Front Squats 24/16kg
3 Bar Muscle-Ups
15 KB Snatches (partition in any way) 24/16kg
Part A: 15 mins
Work on 2 weaknesses
Part B: 3 rounds for time
400m run
20 KB swings Russian style
20 jumping squats