Blog/WODs
CrossFit Montreal-Tuesday september 25
Tuesday, September 25, 2012
(Pic from CrossFit.com)
Option 1:CrossFit.com
Rest day
Option 2: Outlaw
1) 7X2 Hang Cleans + 1 Push Jerk – heaviest possible, rest 60 sec.
2a) 3X5 Pendlay Row – heavy, rest 60 sec. DEMO VIDEO
2b) 3X5 Split Press – heavy, rest 60 sec. DEMO VIDEO
Force
High Bar Back Squat: 1X8 @ 65%, 1X5 @ 70%, 2X5 @ 75%, 1X3 @ 80% – rest 2:00
Notes: Percentage should be based off of your most recent 1RM Squat.
Conditioning
7 rounds for total time of:
Row 20 Cals
5 Power Clean & Push Jerks @ 185/120#
Rest 1:1
Option 3: CrossFit Montreal
Part A: . Power Clean practice
or Power Clean 3X3
Part B:
4 rounds for time
20 wallballs 20/16
20 Box jumps 28/24
20 KB Swings 32/24
CrossFit Montreal- Monday September 24
Monday, September 24, 2012
(Pic from CrossFit.com)
Option 1:CrossFit.com
Shoulder Press 3-3-3-3-3-3-3
BB Gymnastics:
1) 7X2 Hang Snatch – heaviest possible, rest 60 sec.
2a) 5X3 3-Stop Snatch Pull – heavy, rest 60 sec. DEMO VIDEO
2b) 5X3 Heaving Snatch Balance – heavier than last week, rest 60 sec.
Skill
15 minutes Handstand/Handstand Walk practice.
Notes: Try to spend the majority of this time inverted. If you can only get into a handstand against a wall, then try to play with balancing just the wall. If you can freestand, then attempt to walk. If you can walk practice turns. Etc.
Conditioning
Run 400m
21 C2B Pullups
12 KB Thrusters 24/16kg
Run 400m
15 C2B Pullups
9 KB Thrusters 24/16kg
Run 400m
9 C2B Pullups
6 KB Thrusters
For time.
Notes: KB Thrusters should be performed with 2 KBs.
ption 2: Outlaw
Option 3: CrossFit Montreal
Part A:. Power Snatch
practice or 3X3
Part B:18-15-12-9-6-3
Double unders
T2B
Back Squats 135/95
Row(calories)
CrossFit Montreal- Friday september 21
Friday, September 21, 2012
(Pic from CrossFit.com)
Option 1: CrossFit.com
Rest
Option2: Outlaw
BB Gymnastics
1) 7X1 Power Snatch – heaviest possible, rest 60 sec.
2) 7X1 Power Clean & Power (Push) Jerk – heaviest possible, rest 60 sec.
Conditioning
For time:
7 Push Press 185/120#
14 Lateral Box Jumps 24″
21 T2B
7 Push Jerks 185/120#
14 Lateral Box Jumps 24″
21 T2B
7 Split Jerks 185/120#
14 Lateral Box Jumps 24″
21 T2B
Notes: Lateral Box Jumps should be performed with both feet touching the top of the box, however, full hip extension on top of the box is not necessary.
Midline
10 minutes to work up to a 1RM BB Turkish Get-up.
Option 3: CrossFit MontrealNotes: This should be performed as a continuous effort. Once you have performed the movement with both arms, add weight immediately and continue until time expires.
10 Thrusters 155lb-110lb
20 CTB pullups
30 wall ball 20lb-16lb
500m row
30 box jumps 28-24
20 burpees (jumo on 45lb plate, no clapping)
10 squat clean 155-110
CrossFit Montreal-Thursday September 20
Thursday, September 20, 2012
(Pic from Crossfit.com)
Option 1:Crossfit.com
Weighted pull-ups 1-1-1-1-1-1-1 reps
Option 2: Outlaw
Rest day
Part A: Push Press 2-2-2-2-2
Part B: 3 rondes contre la montre
20 Push Press 115/80
20 Double unders
CrossFit Montreal-Wednesday August 19
Wednesday, September 19, 2012
(Pic from CrossFit.com)
Option 1: Crossfit.com
21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat
Option 2: Outlaw
1) 5X2 Vertical Snatch off High Boxes (at hip) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO
2) 5X2 Vertical Clean off High Boxes (at hip) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO
Strength/Conditioning
1a) 3XMax reps Strict HSPU + Max reps Kipping HSPU – rest 30 sec.
1b) 3X25 UnBroken KB Snatches (each arm) – heaviest possible, rest 30 sec.
1c) 3X3 Snatch Grip Behind the Neck Press – heavy, rest 30 sec.
1d) 3X15 Good mornings – medium/heavy, rest 30 sec.
Time cap 35 mins
30 burpee knee tucks
30 SDLHP 32/24
30 KB swings 32/24
300m row
20 burpee knee tucks
20 SDLHP 32/24
20 KB swings 32/24
400m row
10 burpee knee tucks
10 SDLHP 32/24
10 KB swings
500m row