Blog/WODs
Crossfit Montreal-Monday August 13
Monday, August 13, 2012
CrossFit.com
Three rounds for time of:
Row 500 meters
Run 400 meters
Option 2
BB Gymnastics
1) Snatch: 3X2@75%, 1X2@80%, 1X2@85%, 2X2@90%, 3X1@90%, 2X2@80% – rest 30-60 seconds.
2) Clean & Jerk: 3X2@70%, 1X2@75%, 1X2@ 80%, 2X2@85%, 3X1@85%, 2X2@75% – rest 30-60 seconds.
Notes: The sets of two reps DO NOT need to be touch & go reps. You may reset after each lift, but do not take a full rest break.
Accessories
1a) 3X3 1 Snatch Grip Behind the Neck Push Press + 2 OHS – heaviest possible, rest 60 sec.
1b) 3X5 Flat Footed Hang Clean Hi-Pulls (straps are suggested) – heavy, rest 60 sec. DEMO VIDEO
Notes: For 1a, one rep would involve 1 SN Grip PP + 2 OHS, that sequence should be completed three times each set.
Conditioning
1 minute ME Slapping Pushups
-rest 1 minute
8 minute AMRAP of:
16 Alternating KB Snatches 24/16kg DEMO VIDEO
12 KB Thrusters 24/16kg
8 Burpee Over Hurdles 30/26″
-rest 1 minute
1 minute ME Slapping Pushups
For total reps.
Notes: The Pushups should be performed like “Clapping Pushups”, but with both hands slapping the chest instead. For both KB movements, two KBs should be used. PLEASE WATCH the demo video even if you have done Alternating Snatches before (each Snatch counts for one rep). The Burpees should be performed like the bar-facing version, but the jump should be over a hurdle at the listed height.
Option 3
"DT"
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
CrossFit Montreal-Friday August 10
Friday, August 10, 2012
CrossFit.com
Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps
Option 2
1. Deadlfit 3-3-3-3-3.
2. 5X5 Bench Press – heavier than last week, rest 2 plus minutes.
Conditioning
4 rounds for time of:
6 Muscle-Ups
6 Box Jumps 36/30″
24 OHS 65/45#
Midline
1a) 3X20 “Strict” GH Raise – rest 60 sec. (no swing, start from a position parallel to the floor) Demo Video1b) 3XME Strict T2B – rest 60 sec
Option 3 (Time cap 35 mins)
20 jumping lunges (total)
30 wallballs 20/16
40 toes to bar
50 Double unders singles
2 Rope climbs 15ft
2 min rest
2 Rope climbs 15ft
50 Double unders singles
40 toes to bar
30 wallballs 20/16
20 jumping lunges (total)
CrossFit Montreal-Thursday August 9
Thursday, August 9, 2012
CrossFit.com
"Jared"
4 rounds for time of:
Run 800 meters
40 Pull-ups
70 Push-ups
Option 2
Rest
Option 3
4 rounds for time
400m run
20 KB SDLHP 32/24
20 Burpees
200m row
time cap 30 mins
CrossFit Montreal-Wednesday August 8
Wednesday, August 8, 2012
CrossFit.com
Rest day
Option 2
BB Gymnastics
1) 5X2 Power Snatch – heavy but not maximal, rest 60 sec (exactly).
2) 5X2 Power Clean + Push Jerk – heavy but not maximal, rest 60 sec (exactly).
Strength
1a) 3X8 Good Mornings – heavy, rest 45 sec.
1b) 3X8 GH raises – heavy, rest 45 sec.
1c) 3X8 DB Seated Strict Press – heaviest possible, rest 45 sec.
Conditioning
Row 50 Calories
150 Double-Unders
Row 50 Calories
For time.
Option 3
Part A: 10 mins
Practice Handstand or Handstand Push up or Walking on hands
Part B: 10 mins
Practice Kipping pull up, Butterfly pull up, Muscle up or Ring dips
Part C: Max rounds in 15 mins
15 Deadlift 225/155
10 pull ups
10 Ring dips
Crossfit Montreal- Tuesday August 7
Tuesday, August 7, 2012
Option 1
Fifteen rounds of:
Power snatch followed immediately by five overhead squats.
Start light and add weight.
Option 2
BB Gymnastics
1) 7X1 Hang Snatch – heavier than last week, rest 60 sec.
2) 7X1 Hang Clean & Jerk – heavier than last week, rest 60 sec.
Strength
*The Back Squats are based off of YOUR THREE REP MAX –
1) Back Squat (please read the directions carefully):
Set 1: 1 Back Squat every 30 seconds for for 2:00 @ 90% (5 total reps) – DO NOT re-rack the barbell until all 5 reps are completed.
*Rest 3:00 exactly.
Set 2: 1 Back Squat every 30 seconds for for 1:30 @ 90% (4 total reps) – DO NOT re-rack the barbell until all 4 reps are completed.
*Rest 2:00 exactly.
Set 3: 1 Back Squat every 30 seconds for for 1:00 @ 90% (3 total reps) – DO NOT re-rack the barbell until all 3 reps are completed.
Notes: To further explain the sequence, once the barbell is taken out of the rack for each set, it should not be returned to the rack until the entire set is complete. Yes, this means that the time in between reps will be spent holding the barbell.
2) 5X3 Front Squats – heavier than last week (no pause), rest 90 seconds.
Conditioning
10 minute AMRAP of:
50′ Burpee Broad Jumps
15 Pullups
Option 3
4 rounds for time
400m run
20 Kb swings 28/24
4 bear walks there and back