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CrossFit Montreal-Friday 2012-07-06
Friday, July 6, 2012


Crossfit.com
For time:
50 Wall ball shots, 20/16
25 Toes-to-bar
40 Wall ball shots, 20/16
20 Toes-to-bar
30 Wall ball shots, 20/16
15 Toes-to-bar
20 Wall ball shots, 20/16
10 Toes-to-bar
10 Wall ball shots, 20/16
5 Toes-to-bar

Option 2
1.
 
10X1 Split Jerk off Blocks – you may work up to a 1RM if technique is solid, rest 60 sec.
 

Notes: You may use racks, but blocks are absolutely the suggestion. These do not have to be UB reps, and are designed to be dropped on the blocks after each rep.
 
2. Deadlift 3-3-3-3-3 (do not max out)
 
 
Conditioning
 
“King-Kong”
 
3 rounds for time of:
 
1 Deadlift @ 455/300#
 2 Muscle-Ups
 3 Cleans (full squat) @ 250/165#
 4 HSPU
(to modify, use 90% of your 1rm on the deadlift and on the clean)

option 3
Deadlift
5-5-5-5-5
+
2000m row 

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