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CrossFit Montreal-Wednesday September 12
Wednesday, September 12, 2012

Option 1:

For time:
Row 500 meters
50 Wall ball shots, 20 /16
Row 400 meters
40 Wall ball shots, 20 /16
Row 300 meters
30 Wall ball shots, 20 /16
Row 200 meters
20 Wall ball shots, 20 /16
Row 100 meters
10 Wall ball shots, 20 /16

Option 2: Outlaw 


15 minutes to establish a 1RM Bench Press.

15 minutes to establish a 1RM Weighted Strict Pullup.

Notes: The pullup should begin with a 3 second pause with the arms fully extended, hanging beneath the bar.


Row 2k

Option 3: CrossFit Montreal
A. Deadlift 3-3-3-3-3

B. 3 rds for time:

20 wallballs 20/16

20 Double unders

20 Box Jumps24/20

CrossFit Montreal-Tuesday September 11
Tuesday, September 11, 2012

Option 1:

"The Seven"

Seven rounds for time of:
7 Handstand push-ups
7 Thrusters 135/95
7 Knees to elbows
7 Deadlift 254/170
7 Burpees
7 Kettlebell swings, 32/24
7 Pull-ups

Option 2: Outlaw

Every minute on the minute  for 5 minutes:

2 Hang Squat Cleans @ 70%

Notes: This is meant to provide a warm up for both the legs and the CNS. DO NOT go above the prescribed weight. Each set should be easy and fast.


20 minutes to establish a 1RM Back Squat.

Notes: The Cleans should provide a good warmup, but you will still need some Squat sets of 2-3 reps. Once you reach the 75-80% range, take 2 minutes rest then perform a “Walkout” (simply setup like you’re going to squat, walk out of the rack, and hold the weight on your back for 5 seconds – DO NOT attempt to squat – belts are recommended for this movement) with 5-10% more than your projected maximal Squat. If you are projecting 400#, walk out with approximately 425#. After your “Walkout”, rest 2 minutes then begin your near maximal and maximal attempts. If you have not missed an attempt you may go slightly over the time limitation.


1) 1 minute Max reps Burpees
*Rest as needed.

2) 1 attempt Max reps Unbroken Muscle-Ups
*Rest as needed.

3) Run 1.6km

Option 3: CrossFit Montreal

Part A: Practice Technique of Power Clean or Squat Clean (15 mins)

Part B: For time:

150 anchored sit ups

800m run

1000m row


Crossfit Montreal- Monday September 10
Monday, September 10, 2012

Option 1:

Split snatch 2-2-2-2-2-2-2 reps

Alternate legs for each rep.

Option 2: Outlaw

BB Gymnastics

20 minutes to establish a 1RM Jerk.

Notes: Any style, racks may be used.



21-15-9 of:

Deadlifts 225/155#

For time.

Notes: HSPU should be performed using the 2012 Regional’s standard. If you feel you have done this WOD enough and will not go any faster, scale up to a 4″ deficit.

Option 3: CrossFit Montreal

Part A:
Power or Squat Snatch technique practice (15 mins)
Part B:
Buy-In 50 burpees
2 rds
25 KB thrusters 32/24
25 Pullups
25 jumping lunges
25 push ups
200m run

CrossFit Montreal-Friday September 7
Friday, September 7, 2012

Option 1:

Overhead Squat 3-3-3-3-3 reps

Option 2: Outlaw 

BB Gymnastics

1) 7X1 1 Hang Power Snatch + 1 Power Snatch + 2 OHS as fast as possible – heaviest possible, rest 60 sec (exactly).

Notes: This should be performed as a complex. Do not drop the bar between movements. The OHS should be down and up for both reps without hesitation. Do not reset the feet after the Power Snatch. Perform the OHS with the feet in the exact position that you catch the Power Snatch. This is meant to penalize wide landings.

2) 7X1 1 Hang Power Clean + 1 Power Clean + 2 Push Jerks – heaviest possible, rest 60 sec (exactly).

Notes: These should be UB reps, if you cannot perform them UB then lower the load.


5 rounds for total reps:

1 min AMRAP of:

5 Over the Box Jumps (down) 30/24″
10 KBS 32/24kg
5 Over the Box Jumps (back) 30/24″
5 Thrusters 135/95#

*Rest 1 minute after each round.

Notes: Over the Box Jumps should be performed with 5 boxes lined up in succession. Place the kettlebell on one end of the boxes, and the barbell on the other end.


1a) 3X10 “Strict” Weighted GH Raise – heaviest possible, rest 60 sec. (no swing, start from a position parallel to the floor) DEMO VIDEO
1b) 3XME Hanging L-Hold – rest 60 sec. DEMO VIDEO 

Option 3: CrossFit Montreal
Part A: Deadlit 5-5-5-5-5
Part B: work on 2 weaknesses

CrossFit Montreal- Thursday September 6
Thursday, September 6, 2012

Option 1:


3 rounds for time:

400m run

21 KB swings 24/20

12 Pull ups

Option 2: Outlaw

Rest Day

Option 3: CrossFit Montreal

3 rounds for time:

400m run

3 Rope climbs

30 overhead walking lunges(steps) with plate 45/35