Blog/WODs
CrossFit Montreal-Friday March 22
Friday, March 22, 2013
Option 1: CrossFit.com
Snatch 1-1-1-1-1-1-1 reps
Option 2: Outlaw
1) Take 15-20 minutes to work up to 5 Hi-Hang Snatches @ no more than 75-80%. DO NOT go above 80% or do more than 5 heavy reps.
2) 5-10 non-rebounding Box Jumps @ 36/30″. Move slowly and step down. Concentrate on landing as high as possible (torso).
3) 5 sets of 2-3 rebounding Box Jumps. Concentrating on footwork, and minimizing time in contact with the floor.
Conditioning
Option 3: CrossFit Montreal5 rounds for time:(Time cap 25 mins)
20 Hand release push ups
30 mountain climbers (total)
2 rope climbs 15ft
200m row
CrossFit Montreal-Thursday March 21
Thursday, March 21, 2013
Option 1: CrossFit.com
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots, 20/14
90 Double-unders
30 Muscle-ups
Option 2: Outlaw
Rest
Part A: 15 mins
Backsquat 5-5-5
Part B: 4 rounds for time
10 push press 115/75
20 KB swings 32/24
30 jumping lunges
CrossFit Montreal-Wednesday March 20
Wednesday, March 20, 2013
Option 1: CrossFit.com
Rest day
Option 2: Outlaw
BB Gymnastics
1) 5×3 Hi-Hang Snatch – heaviest possible, rest 60-90 sec. DEMO VIDEO
2) 5×3 Hi-Hang Cleans + 1 Push Jerk – heaviest possible, rest 60-90 sec. DEMO VIDEO
*Notes: Three Hi-Hang Cleans should be performed, then one Push Jerk after the final Clean.
Conditioning
For time:
Run 800m
40 KBS 24/16kg
Run 800m
40 KBS 24/16kg
Run 800m
*Notes: Pacing on this effort should be focused on using negative splits. The run times should purposefully be slowest to fastest, and the final 800m should be a max effort. Suggestions on pacing would be (based off of 800m PR): 80-85%, 90-95%, 95-100%. Due to purposeful pacing the KBS should be able to be performed UB, and fast.
Option 3: CrossFit MontrealMembers competing in the Open:
Part A: work on 2 weaknesses (20 mins)
Part B: 3 rounds for time
400m row
5 wall walk
Members not doing the Open:
Part A: 15 mins
snatch practice or 3-3-3
Part B: 15-12-9-6-3
Sntach 115/75
Toes 2 bar
CrossFit Montreal-Tuesday March 19
Tuesday, March 19, 2013
(Pic from CrossFit.com)
Option 1: CrossFit.com
Complete as many rounds as possible in 12 minutes of:
75 pound Shoulder press, 4 reps
75 pound Sumo deadlift high-pull, 8 reps
75 pound Front squat, 12 reps
Option 2: Outlaw
1) 7X1 Pause First Pull + 1 Clean & Jerk – heaviest possible, rest 60 sec.
Notes: The sequence is 1 First Pull with a 3 second pause at the knees, then a full Clean & Jerk. Do not release tension on the BB when returning to the floor after the Pause First Pull.
Strength
1) HBBS (based off 130129: 1X5 @ 80%, 2X3 @ 85%, 3X1 @ 90% – rest 2-3 minutes.
2) 4X3 1 & 1/4 Front Squats – heaviest possible (no misses), rest 90 sec. DEMO VIDEO
Conditioning
3 minutes Max Distance Prowler Push @ 250/175#
Notes: This effort should be performed as a 10 yard shuttle (10 yards down, 10 yards back). Push high handles down, and low handles back.
-then (no rest)-
For time:
Row 20 Calories
12 Push Press 155/105#
20 Walking Lunges (steps)
Row 40 Calories
9 Push Press 155/105#
40 Walking Lunges (steps)
Row 60 Calories
6 Push Press 155/105#
60 Walking Lunges
Part A: 15 mins
Find your 15 rep max at the Overhead Squats
Part B: 3 rounds for time (Time cap 20 mins)
20 cleans (power or squat) 135/95
20 burpees over the bar
20 Ring Dips
CrossFit Montreal-Monday March 18
Monday, March 18, 2013
Option 1: CrossFit.com
Clean and Jerk 3-3-2-2-2-1-1-1-1-1 reps
Option 2: Outlaw
1) 7X1 3 First Pulls + 1 Hang Snatch – heaviest possible, rest 60 sec.
Notes: The sequence is 3 First Pulls, a 3 second pause at the knees, then a Snatch from the hang position (at the knees). Do not let the BB rest on any portion of the leg before the Hang Snatch.
Skill/Midline
1a) 3X10 Strict T2B- rest 60 sec.
1b) 3XME “Nose & Toes” Handstand Holds – rest 60 sec.
Notes: This is a chest-facing-wall handstand performed with ONLY the nose and toes of the athlete in contact with the wall. A common fault with this movement is placing the hands too far from the wall. Make sure they are no further than 5″ from the wall.
Conditioning
10 minute ascending round AMRAP of:
3 Hang Clean to Thrusters 135/95#
3 Burpee Box Jumps 36/30″
3 C2B Pull-ups
6 Hang Clean to Thrusters 135/95#
6 Burpee Box Jumps 36/30″
6 C2B Pull-ups
9 Hang Clean to Thrusters 135/95#
9 Burpee Box Jumps 36/30″
9 C2B Pull-ups
12…
1. Mobility + warm-up
2. Thrusters 5-5-5 (15 mins)
3. AMRAP 15 mins
5 chest to bar pull ups
10 wallball shots 20/14
15 double unders