Blog/WODs
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
CrossFit Montreal-Tuesday August 21
Tuesday, August 21, 2012
Option 1: CrossFit.com
For time:
135 pound Thruster, 15 reps
Run 200 meters
95 pound Thruster, 20 reps
Run 400 meters
65 pound Thruster, 30 reps
Run 800 meters
Option 2: Outlaw
BB Gymnastics
1) 5X1 Hang Snatch (just above knee) – heavy but perfect—not maximal, rest 60 sec.
2) 5X1 Hang Clean (just above knee) – heavy but perfect—not maximal, rest 60 sec.
Strength
*The Back Squats are based off of YOUR THREE REP MAX
1) 5X1 Back Squats @ 100% – rest 2 minutes.
2) 3X5 Front Squats – heaviest possible, rest 90 seconds.
Conditioning
3 rounds for time of:
10 2 Box Lateral Box Jumps 20″ DEMO VIDEO (single box)
15 HSPU (regionals standard)
Row 250m
Notes: 2 Box Lateral Box Jumps should be performed with two boxes side by side, approximately 24″ apart. One complete rep would include two jumps across the boxes. Basically, start to the outside of the set of boxes, jump laterally across the first, then the second, and finish on the opposite side of the boxes. Touching the top of the boxes is not only recommended, it is required.
Option 3: CrossFit Montreal
A: Deadlift 5-5-5-5-5
B: For time
100 toes 2 bar + 5 X 50ft Farmer's walk 40\32 KG KB