Blog/WODs
CrossFit Montreal-Tuesday September 4
Tuesday, September 4, 2012
Option 1: CrossFit.com
For time
100 Thrusters 95/65
Option 2: Outlaw
BB Gymnastics
1) 5X2 Hang Snatch (at hip) – heavy but perfect—not maximal, rest 60 sec.
2) 5X2 Hang Clean (at hip) – heavy but perfect—not maximal, rest 60 sec.
Strength
*The Back Squats are based off of YOUR THREE REP MAX –
1) 5X5 Back Squats @ 75% – rest 2 minutes.
2) 3X5 Front Squats @ 77.5% (3 second pause on the 1st & 5th rep) – rest 90 seconds.
Conditioning
1 minute AMRAP of Jerks @ 225/150#
-then (no break)-
100 Burpees for time.
*Perform 1 Rope Climb @ 15′ Every minute on the minute beginning AFTER the first minute.
Notes: There is a 10 minute cap on this effort.
-then (no break)-
1 minute AMRAP of Jerks @ 225/150#
Score is total number of Jerks and total time for BurpeesOption 3: CrossFit Montreal
Part A: (Max 20 mins)
Back Squat : 5X5 @80%
Part B:
Annie 50-40-30-20-10
Double unders singles
CrossFit Montreal-Friday August 31
Friday, August 31, 2012
Option 1: CrossFit.com
Three rounds for time of:
Run 800 meters
Rest 2 minutes
Option 2: Outlaw
BB Gymnastics
1) 7X1 1 Power Snatch + 1 Heaving Snatch Balance + 1 OHS – heaviest possible, rest 60 sec (exactly).
Notes: This should be performed as a complex. Do not drop the bar between movements.
2) 7X1 3 Hang Power Cleans + 1 Push Jerk – heaviest possible, rest 60 sec (exactly).
Notes: Hang should be just above the knees. These should be UB reps, if you cannot perform them UB then lower the load.
Conditioning
9 Muscle-Ups
Row 500m
40 Slapping Pushups
30 KB OH Walking Lunges 24/16kg
20 Ground to shoulder 120/80#
30 Slapping Pushups
20 KB OH Walking Lunges 24/16kg
10 Ground to Shoulder
Row 500m
9 Muscle-Ups
Notes: KB Lunges should be performed with TWO KBs held overhead. Each step counts as 1 rep.
Midline
1a) 3X15 “Strict” GH Raise – rest 60 sec. (no swing, start from a position parallel to the floor) Demo Video
1b) 3XMax temps L-Sit Hold – rest 60 sec.
Buy in= 40 burpees
then
21-15-9
Deadlift 225/155
Push ups
KB swings 28/24
Toes to bar
CrossFit Montreal-Thursday August 30
Thursday, August 30, 2012
Option 1: CrossFit.com
30 rounds for time of:
5 Wall ball shots, 20 pound ball
3 Handstand push-ups
225 pound Power clean, 1 rep
Option 2: Outlaw Way
Rest day
Option 3: CrossFit Montreal
Part A: Practice one leg double under or double unders (10mins)
Part B:
3 rounds for time:
30 Box jumps 24/20
30 Double unders
20 Pulls ups
CrossFit Montreal-Wednesday August 29
Wednesday, August 29, 2012
Option 1: Crossfit.com
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Option 2: Outlaw
Strength
1a) 7X3 Deadlifts @80% – rest 60 sec.
1b) Bench Press: 2X3 @ 70%, 2X3 @ 75%, 2X2 @ 80%, 1X2 @ 85% – rest 60 sec.
Notes: These are not incline, they should be performed on a flat bench. If you do not know your 1RM, use a weight that’s heavy, but stays fast throughout all sets.
Strength/Conditioning
1a) 3XMax reps Unbroken Ring Dips – rest 30 sec.
1b) 3X15 UB KB Snatches (each arm) – heaviest possible, rest 30 sec.
1c) 3X5 Snatch Grip Behind the Neck Press – heavier than last week, rest 30 sec.
1d) 3X15 Good mornings– medium/heavy, rest 30 sec.
Notes: Notice the length of the rest intervals. DO NOT deviate from them. If more than 20 UB Ring Dips are possible add some sort of weight or weight vest.
Option 3: CrossFit Montreal
A)Overhead Squats
3-3-3-3-3
B) work on 2 weaknesses (15mins)
Crossfit Montreal- Tuesday August 28
Tuesday, August 28, 2012
Option 1: CrossFit.com
Rest day
Option 2: Outlaw
BB Gymnastics
2) 7X2 Hang Snatch (at hip) – heavy but perfect—not maximal, rest 60 sec.
Strength
*The Back Squats are based off of YOUR THREE REP MAX –
1) 5X2,2,2,1,1 Back Squats @ 100% – rest 2 minutes.
2) 3X5 Front Squats @ 75% (3 second pause on the 1st & 5th rep) – rest 90 seconds.
Conditioning
Every 90 seconds for 15 minutes (10 total rounds):
30 Double-Unders
10 Pullups
3 Ground to Overhead
Notes: The goal is to finish the effort having completed each round within the time limit, and to have done it with the heaviest possible weight on the bar. Do not use a weight so heavy that you will not be able to finish a round, but also do not underestimate. You may take weight off, but you MAY NOT add weight at any time. Score is the weight used for the final round.
Option 3: CrossFit Montreal
Part A: time cap 15 mins
1.6km run B=1.6k row
30 push ups
50 GHD Back extensions B= superman
400m run B=400m row
5 min rest
Part B: max rounds 10 mins
20 KB push press 24/20 B=mod
20 KB Swings 24/20 B=mod
20 SDLHP 24/20 B=mod