CrossFit Montreal-Wednesday March 6
Wednesday, March 6, 2013
The first wod of the Open (13.1) comes out tonight at 8pm. If you can't make it on the days and time mentionned yesterday to get judged for your workout, send an e-mail to info@crossfitmontreal.ca to make other arrangements!
Option 1: CrossFit.com
Two rounds for time of:
Run 400 meters
Handstand walk 15 meters
Run 400 meters
One legged squat, 30 reps
Option 2: Outlaw
1) 7×1 Vertical Snatch off High Blocks – heaviest possible, rest 60 sec. DEMO VIDEO
2) 7×1 Vertical Clean off High Blocks + 1 Push Jerk – heaviest possible, rest 60 sec. DEMO VIDEO
Conditioning
7 rounds for total HSPU of:
2 minutes to complete-
Row 20 Calories
12 Lateral Box Jumps 20″
ME HSPU
*Rest 1 minute after each round.
(Light day because of the Open tomorrow)
3 rounds for time
400m row
20 KB swings 24/20
30 double unders