Blog/WODs
CrossFit Montreal- Friday March 15
Friday, March 15, 2013
Option 1: Crossfit.com
For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps
Option 2: Outlaw
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75/45 pound Snatch, 30 reps
30 Burpees
135/75 pound Snatch, 30 reps
20 Burpees
165/100 pound Snatch, 30 reps
10 burpees
210/120 pound Snatch, as many reps as possible
Option 3: CrossFit Montreal
Part A: AMRAP 10 mins
Mini-Cindy
5 pull ups
10 push ups
15 air squats
Part B:
3 rounds for time
30 walking lunges
30 wallball overhead sit ups 20/14
15 cleans (power or squats) 135/95
CrossFit Montreal-Thursday March 14
Thursday, March 14, 2013
(Pic from CrossFit.com)
Option 1: CrossFit.com
Complete as many rounds and reps as possible in 10 minutes of:
115/75 pound Shoulder to overhead, 5 reps
115/75 pound Deadlift, 10 reps
15 Box jumps, 24/20
Option 2: Outlaw
Rest Day
Complete as many rounds as possible 20 minutes of:
10 Wallball shots, 20/14
10 GHD Sit-ups
10 KB push press 24/16
CrossFit Montreal- Wednesday March 13
Wednesday, March 13, 2013
(Pic from CrossFit.com)
Option 1: CrossFit.com
Three rounds for time of:
185 pound barbell Overhead walk, 50 yards
185 pound barbell Walking lunge, 25 yards
95 pound barbells Farmer carry, 50 yards
Option 2: Outlaw
1) 7×1 Low-Hang Snatch (3 count pause) + Vertical Hi-Hang Snatch – heaviest possible, rest 60-90 sec. DEMO VIDEO
2) 7×1 Low-Hang Clean (3 count pause) + Vertical Hi-Hang Clean + Push Jerk – heaviest possible, rest 60-90 sec.
Notes: On both the Low-Hang Snatch and Clean the barbell should be deadlifted to the hang, then lowered to 1-2″ off the floor. Once the barbell is in the Low-Hang position, a 3 count static pause is required. After the Low-Hang Snatch or Clean is performed, without returning the barbell to the floor, the Hi-Hang Snatch or Clean should be performed with little or no forward inclination of the torso. Try to remain as vertical as possible.
Conditioning
1 minute ME Muscle-Ups
*Rest 1 minute.
3 rounds for time of:
5 Wall Walks
75 Double-Unders
5 Push Jerks 185/125#
*Rest 1 minute.
1 minute ME Muscle-Ups
IF you are registered for the Open and doing the open workout on Thursday, take the day off or work on a weakness and do 10 mins of the AMRAP)
others:
Max rounds in 18 mins
30 double unders
20 box jumps 24/20
5 HSPU
CrossFit Montreal-Tuesday March 12
Tuesday, March 12, 2013
Option 1: CrossFit.com
Rest day
Option 2: Outlaw
1) 10X1 First Pull + Hang Clean + Jerk – heaviest possible, rest 60 sec.
Notes: This movement should be performed with a pull to the knees—a First Pull, a 3 second pause at the knees, then a Clean from the hang position (at the knees).
2a) 3X3 Push Press – heaviest possible (treat these like 3 separate attempts at a 3RM), rest 60 sec.
2b) 3X5 Bent-Over Rows (supinated grip) – heavier than last week, rest 60 sec. DEMO VIDEO
Strength
1) HBBS (based off 130129): 2X5 @ 70% – rest 45 seconds, 2X3 @ 75% – rest 45 seconds, 3X1 @ 80% – rest 30 seconds.
Notes: Sets at each percentage should be performed without re-racking the barbell. Take 90 seconds rest between each percentage.
Conditioning
1) 3X200m Run – rest 1:1
2) 3X200m Run – rest 1:1.5
3) 3X200m Run – rest 1:2
*Record exact times for each 200m. Every set should be all-out effort.
Option 3: CrossFit MontrealPart A: 10 mins
Practice Muscle up. Bar Muscle ups or pull ups
Part B: 15 mins
Backsquat 3-3-3
Part C: AMRAP 10 mins
20 Backsquat 135/95
20 pull ups
20 KB SDLHP 32/24
CrossFit Montreal- Monday March 11
Monday, March 11, 2013
Option 1: CrossFit.com
Overhead Squat 3-3-3-3-3 reps
Option 2: Outlaw
1) 10X1 First Pull + Hang Snatch – heaviest possible, rest 60 sec.
Notes: This movement should be performed with a pull to the knees—First Pull, a 3 second pause at the knees, then a Snatch from the hang position (at the knees).
2a) 3X5 Hang Snatch Pulls – heavy (use straps), rest 60 sec.
2b) 3X3 Snatch Grip Push Press + OHS – heavier than last week, rest 60 sec.
Skill/Midline
1a) 3X25 UB GHD Sit-ups – 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
3 minute AMRAP of:
Burpees (to a 6″ target)
*Rest 2 minutes.
5 minute AMRAP of:
30 Double-Unders
15 Power Snatches 75/55#
Part A: (15 mins) Clean & Jerk practice or 3-3-3
Part B: 4 rounds
20 toes to bar
20 KB swings 32/24
20 Hand relase push ups