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CrossFit Montreal- Thursday October 3
Thursday, October 3, 2013

 Option 1: CrossFit.com


DT"

Five rounds for time of:
155/135 pound Deadlift, 12 reps
155/135 pound Hang power clean, 9 reps
155/135 pound Push jerk, 6 reps


Option 2: Force 5

Part A:


3-3-3-3-3
Press

Part B:


3 rounds
50 box jumps 24-20
15 DL 315-220

Cap 20 minutes



Option 3: CrossFit Montreal

Part A:

MAX rounds of 4  unbroken push press in 10 mins

A:155/85  B:135/65 C:mod

Part B:

AMRAP 15 mins

20 anchored sit ups

20 Ground to overhead w plate 45/25

200m row

1 rope climb 15 ft 

CrossFit Montreal-Wednesday October 2
Wednesday, October 2, 2013

Option 1: CrossFit.com

Rest day

Option 2: Force 5

Part A:

AMRAP 20
10 HSPU deficit
15 Thrusters 155-110
20 burpees over the bar
25 pullups

Part B:

Finisher : 1 minute abmat situps

Option 3: CrossFit Montreal

Part A: Deadlfit

5-5-3-3-2-1

Part B:

using 70% of your 1RM deadlift

3 rounds

15 Deadlift

20 Box jumps 24/20

25 KB swings 28/24

CrossFit Montreal-Tuesday October 1
Tuesday, October 1, 2013

 Option 1: CrossFit.com

Front Squat 1-1-1-1-1-1-1-1-1-1 reps

Option 2: Force 5

Part A:

20 minutes max snatch

Part B:

Double Tabata
Muscle up
Snatch 155-110

Option 3: CrossFit Montreal

Part A: 15 mins

Snatch 2-2-2-2-2

Part B:

AMRAP 15 mins

20 jumping lunge

20 wallballs 20/14

20 burpees 

CrossFit Montreal- Monday September 30
Monday, September 30, 2013

 Option 1: CrossFit.com

6 rounds for time of:
Run 400 meters
25 Burpees 

Set up under a bar that is one foot above your reach for the burpees. Jump and touch the bar for each burpee rep


Option 2: Force 5

Part A:


20 minutes to find  Max Clean & Jerk

elbows down and out (video du .com Kendrick)

Part B:

AMRAP 15 minutes
200m run

10 burpees


Option 3: CrossFit Montreal

Part : 15 mins

Clean & Jerk 2-2-2-2-2

Part B: 4 rounds for time

20 double unders

20 Knees to elbows

20 Thruster 95/65

CrossFit Montreal-Friday September 27
Friday, September 27, 2013

Option 1: CrossFit.com

5K run

Option 2: Force 5

Part A:

For time:

45-35 pound barbell Overhead squat, 50 reps
100 Abmat sit-ups
115 -75 pound Overhead squat, 25 reps
50 Toes-to-bar
185 -125 pound Overhead squat, 10 reps
20 GHD sit-ups

cap 20 min

Part B:

Pratique L sit rope climb

Option 3:CrossFit Montreal

Buy in 200 double unders or 75 burpees

then

2 rounds

25  Deadlifts 225/155 b: 205/135 c:mod

30 KB push press 28/24

35 KB overhead walking lunges 28/24

+

2 rounds

800m run

10 Cleans 225/155 B:205/135 C:mod

20 pull ups