Blog/WODs
Crossfit Montreal-Wednesday October 24
Wednesday, October 24, 2012
(Pic from CrossFit.com)
Option 1: CrossFit.com
21-18-15-12-9-6-3 reps for time of:
95 pound Sumo deadlift high pull
Lateral jumps, over 24" obstacle
Option 2: Outlaw
1) 10X1 Snatch from High Boxes (above knee) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO
2) 10X1 Clean from High Boxes (above knee) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO
Strength/Conditioning
1a) 3X5 Push Press – heaviest possible, rest 30 sec.
1b) 3X12 RGood mornings – heavier than last week, rest 30 sec.
1c) 3X12 Bulgariant Split Squats (front rack) – heavy, rest 30 sec.
1d) 3X1 minute ME Rope Climbs 15′ – rest 30 sec.
Option 3:CrossFit MontrealNotes: Split squats are 6 reps per leg. Try to maintain a vertical shin throughout the movement.
Part A: Practice pistols (10 mins)
Part B: 4 rounds for time
20 Ring dips
20 Wallballs 20/16
CrossFit Montreal- Tuesday October 23
Tuesday, October 23, 2012
(Pic from CrossFit.com)
Option 1: CrossFit.com
Rest day
Option 2: Outlaw
1) Clean and Jerk: 2X2 @ 70%, 2X2 @ 80%, 2X1 @ 90%, 2X1 @ 95%, 4X1 @ 80% – rest 60-90 seconds for the sets through 90%, rest 30 seconds between reps for the final set.
2a) 3X5 Pendlay Row – heavier than last week, rest 60 sec. DEMO VIDEO
2b) 3X5 Jumping Good Mornings – heavier than last week but PERFECT rest 60 sec. DEMO VIDEO
Strength
High Bar Back Squat:
High Bar Back Squat: 1X5 @ 80%, 2X3 @ 85%, 2X2, 2X1 @ 90% – rest 2:00
Conditioning
5 rounds for total time of:
15 C2B Pull-ups
Run 200m
20 Wall Balls 20/14#
Rest 1:1
Option 3:CrossFit Montreal
Part A : 15 mins : Practice Snatch or 3X3
Part B : Max rondes en 15 mins
20 KB swings 28/24
20 Box jumps 24/20
Crossfit Montreal-Monday October 22
Monday, October 22, 2012
Option 1: CrossFit.com
Five rounds for time of:
115/80 pound Push press, 12 reps
40 meter Shuttle sprint (4 x 10 meters)
115/80 pound Squat snatch, 8 reps
Option 2: Outlaw
1) Snatch: 2X2 @ 70%, 2X2 @ 80%, 2X1 @ 90%, 2X1 @ 95%, 4X1 @ 80% – rest 60-90 seconds for the sets through 90%, rest 30 seconds between reps for the final set.
2a) 3X5 Snatch Deadlift (stopping at the knees) – heavier than 1RM Snatch (110% +), rest 60 sec.
Notes: This movement is simply the 1st pull of the Snatch. Pull off the floor to the knees, while maintaining perfect beack position.
2b) 3X5 Behind the Neck Snatch Grip Push Press – heavy, rest 60 sec.
Skill
12 Minutes Chest Facing Wall Handstand & Handstand Walk Practice.
Notes: The goal is to get into and maintain the handstand with exclusively the nose and feet in contact with the wall. If you can get into and maintain the handstand within these parameters, you may begin to try to walk away from the wall. As you walk away from the wall do not let your body fold. It is imperative that a hollow body position be maintained for this drill. Obviously, do not allow the desire to keep your nose on the wall end in injury—it’s not that serious.
Conditioning
For time.
30 T2B
20 KB Thrusters 24/16kg (both arms)
Row 1k
20 KB Thrusters 24/16kg (both arms)
30 T2B
Option 3:CrossFit MontrealPart A: Every minute on the minute for 10 mins max:
Advanced: 2 strict deficit HSPU (45lb plates on each sides)
Intermediate: 2 normal (Kip allowed)
Other: (abmat, box ) or practice holding the handstand
Part B: 3 rounds for time
20 double unders
20 Chest to bar
30 Ring push ups
CrossFit Montreal-Friday October 19
Friday, October 19, 2012
Option 1: CrossFit.com
Rest Day
Option 2: Outlaw
BB Gymnastics
1) Every 40 seconds for 6 minutes (10 total reps):
1 Power Snatch + 1 Hang Snatch (full squat) @ 80%
Notes: Reps are at 0:00 – 0:40 – 1:20 – 2:00 – 2:40 – 3:20 – 4:00 – 4:40 – 5:20 – 6:00
*rest 2 minutes
2) Every 50 seconds for 7:30 minutes (10 total reps):
1 Power Clean + 1 Hang Clean (full squat) + 1 Push Press @ 80%
Notes: Reps are at 0:00 – 0:50 – 1:40 – 2:30 – 3:20 – 4:10 – 5:00 – 5:50 – 6:40 – 7:30
Conditioning
“Nancy”
5 rounds for time of:
Run 400m
15 OHS 95/65#
Midline
1a) 3X20 UB GHD Situps – rest 45 sec.
1b) 3X7 KB Windmills (7 reps each arm) – heaviest possible, rest 45 sec. DEMO VIDEO
Part A: Deadlift 1-1-1-1-1-1-1
Part B: for time
1000m row
100 push ups
CrossFit Montreal-Thursday October 18
Thursday, October 18, 2012
Option 1: CrossFit.com
For time:
225/155 pound Hang clean, 30 reps
50 One-legged squats, alternating
Row 2000 meters
Option 2: Outlaw
Rest day
4 rounds for time
15 Front Squats 155/110 (from the ground)
20 Deadlifts 155/110
30 walking lunges (total)