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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


CrossFit Montreal-Monday August 27
Monday, August 27, 2012


Option 1: CrossFit.com

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

Option 2: Outlaw

BB Gymnastics

1) 1 Snatch (from floor) + 1 Hang Snatch (just above knees) EMOM for 7 minutes @ 85% then rest 2 minutes.

Notes: These reps should be performed unbroken. If this is absolutely not possible, then the bar may be dropped after the full snatch, but the goal is to not put the bar down between reps.

2) Perform single Snatches (no hang) @ 90%, 95%, and 90%. Rest at least 2 minutes between reps and allow for no more than 3 misses total.

3)  1 Clean (from floor) + 1 Hang Clean (just above knees) + 1 Jerk (after the Hang Clean) EMOM for 7 minutes @ 80% then rest 2 minutes.

Notes: These reps should be performed unbroken. If this is absolutely not possible, then the bar may be dropped after the full snatch, but the goal is to not put the bar down between reps.

4) Perform Clean & Jerks (no hang) 3X1 @ 90%. Rest at least 2 minutes between reps and allow for no more than 3 misses total.

Strength

1a) 3X8 Weighted Strict Pullups – heaviest possible, rest 60 sec.

Notes: Use a weight that allows for at least 3-4 UB Pullups. These should not be all singles, but a few breaks are acceptable. If the total set takes more than 30 seconds then lower the weight.

1b) 3X8 Shoulder Press – heaviest possible, rest 60 sec.

Conditioning

Run, Swim or Cycle for 20 minutes (choose one, preferably your weakest).

*Post distance to comments. This should be a high level effort. Don’t do it just to do it, this is a valuable data point.

Option 3: CrossFit Montreal

25 burpees

50 Double unders

75 anchored sit ups

100 jumping squats  45lb bar

1000m row


CrossFit Montreal-Friday August 24th
Friday, August 24, 2012


Option 1: CrossFit.com

Rest day

Option 2: Outlaw

Strength

1a) 7X3  Deadlifts @ 75% – rest 60 sec.

1b) 7X3 Bench Press @ 70%, 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.

Conditioning

7 rounds for total working time:

100m Shuttle Run (10m sections)
20 HR Pushups
10 Hang Squat Clean to Thrusters @ 115/75#

*Rest 1:1

Midline

1a) 3X10 Weighted “Strict” GH Raise – heavy, rest 60 sec. (no swing, start from a position parallel to the floor) Demo Video
1b) 3XME L-Sit Hold – rest 60 sec.

Option 3: CrossFit Montreal

A) Barbell Press 3-3-3-3-3

B) max rounds in 15 mins

15 burpees

1 Rope climb 15 ft

20 jumping lunges (total)


CrossFit Montreal- Thursday August 23
Thursday, August 23, 2012


Option 1: Crossfit.com

"Tully"

Four rounds for time of:
Swim 200 meters(sub=300m row)
40/30 pound Dumbbell squat cleans, 23 reps

Option 2: Outlaw

Rest day

Option 3: CrossFit Montreal

Max rounds in 20 minutes
200m run
12 KB swings 32/24kg
10 Pull-ups


CrossFit Montreal-Wednesday august 22
Wednesday, August 22, 2012


Option 1: Crossfit.com

Power clean 1-1-1-1-1-1-1 reps

Option 2: Outlaw

BB Gymnastics

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

Notes: Hang position should be just above the knee. These should be touch & go reps.

2) 7X1 2 Power Cleans + 1 Push Jerk – heaviest possible, rest 60 sec (exactly).

Notes: Power Cleans should be touch & go.

Strength

1a) 3XME Muscle-Ups – rest 45 sec.
1b) 3XME  Double Arm KB Snatches @ 24/16kg – rest 45 sec.
1c) 3X10 Good mornings– very heavy, rest 45 sec.
1d) 3X5 Snatch Grip Behind the Neck Press – heavier than last week, rest 45 sec.

Option 3: CrossFit Montreal

3 rounds for time

400m run

30 Back Squats 135/95

20 wallballs 20/16