Crossfit Montreal- Tuesday August 7
Tuesday, August 7, 2012
Option 1
Fifteen rounds of:
Power snatch followed immediately by five overhead squats.
Start light and add weight.
Option 2
BB Gymnastics
1) 7X1 Hang Snatch – heavier than last week, rest 60 sec.
2) 7X1 Hang Clean & Jerk – heavier than last week, rest 60 sec.
Strength
*The Back Squats are based off of YOUR THREE REP MAX –
1) Back Squat (please read the directions carefully):
Set 1: 1 Back Squat every 30 seconds for for 2:00 @ 90% (5 total reps) – DO NOT re-rack the barbell until all 5 reps are completed.
*Rest 3:00 exactly.
Set 2: 1 Back Squat every 30 seconds for for 1:30 @ 90% (4 total reps) – DO NOT re-rack the barbell until all 4 reps are completed.
*Rest 2:00 exactly.
Set 3: 1 Back Squat every 30 seconds for for 1:00 @ 90% (3 total reps) – DO NOT re-rack the barbell until all 3 reps are completed.
Notes: To further explain the sequence, once the barbell is taken out of the rack for each set, it should not be returned to the rack until the entire set is complete. Yes, this means that the time in between reps will be spent holding the barbell.
2) 5X3 Front Squats – heavier than last week (no pause), rest 90 seconds.
Conditioning
10 minute AMRAP of:
50′ Burpee Broad Jumps
15 Pullups
Option 3
4 rounds for time
400m run
20 Kb swings 28/24
4 bear walks there and back