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CrossFit Montreal-Monday
Monday, July 9, 2012

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Option 2
BB Gymnastics

1) 7X2 Squat Snatch – heavy , rest 60 sec.
2a) 4X3 Snatch Pull – heavy, rest 45 sec.
2b) 4X3 Drop Snatch – medium/heavy and fast, rest 60 sec.



1a) 4X20 “Strict” GH Raise – rest 60 sec. (no swing, start from a position parallel to the floor)
1b) 4X10 Strict T2B – rest 60 sec.


7 rounds for total working time of:

7 KB Thrusters 24/16kg
7 Hurdle(24/20) Shuttles:(1 hurdle Lateral Hurdle Jumps followed immediately by a 10m Shuttle Run (10m down, 10m back)so
  a total of 21 hurdle jumps & 7 shuttle runs per rounds).
-Rest 20 seconds between rounds

Option 3
4 round for time
50 mountain climbers
50  overhead static lunges 45/35lb plates
20 KB push press (2 hands) 28/24
200m run 

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