CrossFit Montreal-Wednesday August 8
Wednesday, August 8, 2012
CrossFit.com
Rest day
Option 2
BB Gymnastics
1) 5X2 Power Snatch – heavy but not maximal, rest 60 sec (exactly).
2) 5X2 Power Clean + Push Jerk – heavy but not maximal, rest 60 sec (exactly).
Strength
1a) 3X8 Good Mornings – heavy, rest 45 sec.
1b) 3X8 GH raises – heavy, rest 45 sec.
1c) 3X8 DB Seated Strict Press – heaviest possible, rest 45 sec.
Conditioning
Row 50 Calories
150 Double-Unders
Row 50 Calories
For time.
Option 3
Part A: 10 mins
Practice Handstand or Handstand Push up or Walking on hands
Part B: 10 mins
Practice Kipping pull up, Butterfly pull up, Muscle up or Ring dips
Part C: Max rounds in 15 mins
15 Deadlift 225/155
10 pull ups
10 Ring dips