Blog/WODs
CrossFit Montreal- Monday August 20
Monday, August 20, 2012
Congrats to all the athletes who represented CrossFit Montreal at the Sweat RX Finals in Toronto. You all did a great job!
Option 1: Crossfit.com
Rest day
Option 2: Outlaw
BB Gymnastics
1) Snatch: 2 reps EMOM(every minute on the minute) for 7 minutes @ 85%, then rest 2 minutes and perform 1 rep @ 95% (3 attempts only)
2) Clean & Jerk: 2 reps EMOM for 7 minutes @ 82%, then rest 2 minutes and perform 1 rep @ 92% (3 attempts only)
Notes: These 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 + 1 Heaving Snatch Balance + 1 OHS – heaviest possible, rest 60 sec.
1b) 3X3 Flat Footed Clean Hi-Pulls (straps are suggested) – heavy, rest 60 sec.
Notes: For 1a, one rep would involve 1 SN Grip PP + 1 Heaving Snatch Balance + 1 OHS, that sequence should be completed three times each set.
Conditioning
12 minute AMRAP of:
50 Double-Unders
7 Burpees
*Add 7 Burpees every round (Rd. 2-14 Burpees, Rd. 3-21 Burpees, etc).
Option 3: CrossFit Montreal
500m row
30 thrusters 65/45
30 push ups
400m course
20 box jumps 24/20
20 tractions à la barre
500m rameur
10 KB swings 32/24
10 Ring dips
Crossfit Montreal- Thursday August 16
Thursday, August 16, 2012
Option 1:CrossFit.com
Rest
Option 2: Outlaw
Rest
Option 3: Crossfit Montreal
a) Time cap 15 mins
30-20-10
Wallballs 20/16
KB swings perfectly vertical 24/20
Toes 2 bar
b) 2000m row or 1.6 km run
CrossFit Montreal-Wednesday August 15
Wednesday, August 15, 2012
Option 1: CrossFit.com
Complete as many rounds as possible in 15 minutes of:
10 Kettlebell swings, 32kg
10 Box jumps, 24 /20
10 Ring dips
Option 2: Outlaw
BB Gymnastics
1) 7X1 2 3-Stop Snatch Pulls + 1 Power Snatch – heaviest possible, rest 60 sec (exactly). 3-Stop DEMO VIDEO
Notes: To be clear, this is two reps of a 3-Stop-Snatch-Pull ONLY, then 1 Power Snatch with no stops.
2) 7X1 1 Power Clean + 2 Push Jerk – heaviest possible, rest 60 sec (exactly).
Strength
1a) 3XMax reps Strict Pullups – any grip, rest 45 sec.
1b) 3XMax reps Deficit HSPU 6/4″ – kipping is allowed, rest 45 sec.
1c) 3X15 Good mornings– heavy, rest 45 sec.
1d) 3X5 Snatch Grip Behind the Neck Press – heaviest possible, rest 45 sec.
Option 3: CrossFit Montreal
1. Deadlfit 3-3-3-3-3 (2 min repos) 25 mins max
2. Work on a weakness 10 mins max
CrossFit Montreal- Tuesday August 14
Tuesday, August 14, 2012
Option 1: CrossFit.com
50-35-20 reps of:
Wall balls 20/16
Pull-ups
Double-unders
Option 2: Outlaw
1) 5X2 Hang snatch Snatch (just above knee) – heavy, rest 60 sec.
2) 5X2 Hang Clean (just above knee) – heavy, rest 60 sec.
Strength
*The Back Squats are based off of YOUR THREE REP MAX
1) 4X8 Back Squats @ 80% – rest 2 minutes.
2) 5X2 Pause Front Squats – heavy (5 sec. pause in the hole), rest 90 seconds.
Conditioning
20 minute AMRAP of:
100′ Prowler Push 165/125# (50′ high handles/50′ low handles)
5 Rope Climbs 15′
3 rounds for time
500m row
20 KB Swings 32/24 B=Scaled
20 Ring dips B=scaled
20 walking lunges (total)
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