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CrossFit Montreal-Monday October 1st
Monday, October 1, 2012

(Muscle up seminar)

Option 1:

5km run or row

Option 2: Outlaw

BB Gymnastics

1) 10X1 Hi-Hang Snatch (with hip) – heaviest possible, rest 60 sec.
2a) 5X3 3-Stop Snatch Pull – heavier than last week, rest 45 sec.
2b) 5X3 1 Snatch Grip Behind the Neck Push Press + 1 (quick) OHS – heavy, rest 45 sec.


10 minutes Strict Muscle-Up Practice.

Notes: If you are proficient at these, treat this as a slow/controlled AMRAP. If you cannot do any absolutely strict, then practice with as little help from the hips as possible.


Alternating Tabata of:

Ring Dips
Ab-Mat Situps

Notes: This is 16 total alternating rounds of 20 seconds of work followed by 10 seconds rest. For Ab-Mat Situps the movement begins with hands touching the floor overhead, and finishes when both hand touch the feet after coming to a upright seated position.

Option 3: CrossFit Montreal

Part A:

3 rounds for time

50 double unders

75 Squats

Part B:

Max rounds 10 mins

20 push ups

20 toes 3 bar

20 KB SDLHP 32/24

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