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CrossFit Montreal-Monday August 6
Monday, August 6, 2012


CrossFit.com

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Option 2

BB Gymnastics

1) Snatch: 3X1@80%, 1X1@85%, 1X1@90%, 1X1@95%, 3X1@90%, 2X1@85% – rest 30-60 seconds.
2) Clean & Jerk: 3X1@75%, 1X1@80%, 1X1@ 85%, 1X1@90%, 3X1@85%, 2X1@80% – rest 30-60 seconds.

Accessories

1a) 3X3 Heaving Snatch Balance – heaviest possible, rest 60 sec.
1b) 3X5 Pendlay Rows – heavy, rest 60 sec. DEMO VIDEO

Conditioning

1 Minute ME Bar Muscle-Ups

*Then immediately begin-

3 rounds for time of:

120m Shuttle Run (10-20-30m sections)
5 KB Snatches Left Arm 24/16kg
5 KB OH Walking Lunges 24/16kg
5 KB Snatches Right Arm 24/16kg
5 KB OH Walking Lunges 24/16kg
20 GHD Situps

*Then immediately repeat-

1 Minute ME Bar Muscle-Ups

Score should be reported as total Bar MU & time for the triplet.

Option 3

10 rounds for time

5 Thrusters 135/95

20 double unders B= 80 singles


CrossFit Montreal- Friday August 3rd
Friday, August 3, 2012


Crossfit.com

For time:
75/50 pound Thruster, 30 reps
15 foot Rope climb, 3 ascents
75/50 pound Thruster, 20 reps
15 foot Rope climb, 2 ascents
75/50 pound Thruster, 10 reps
15 foot Rope climb, 1 ascents

Option 2

Strength

1. Deadlift 3-3-3-3-3

2. 5X5  Bench Press – heavy but no misses, rest 2 plus minutes.

Conditioning

7 minute AMRAP of:

12 Pullups
12 Pistols
12 HR Pushups

Midline

1a) 3X10 “Strict” Weighted GH Raise – heaviest possible, rest 60 sec. (no swing, start from a position parallel to the floor) Demo Video
1b) 3X20 UB GHD Situps – rest 60 sec. 

Option 3

Part A:

Front Squat t 1-1-1-1-1-1-1

Part B:

3 rounds

20 toes to bar

25 med ball Russian twists  20/16

30 Overhead medball sit-ups  20/16

CrossFit Montreal-Thursday August 2
Thursday, August 2, 2012



CrossFit.com

For time:
50 Box jump, 24/20
50 Jumping pull-ups
50 Kettlebell swings, 16kg
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 lb
50 Back extensions
50 Wall ball shots, 20 /16
50 Burpees
50 Double unders

Option 2

rest day

Option 3

Michael

3 rounds for time

800m run

50 back extensions

50 sit-ups


CrossFit Montreal- Wednesday August 1st
Wednesday, August 1, 2012


CrossFit.com

Clean and Jerk 3-3-3-3-3 reps

Option 2

BB Gymnastics

1) 7X1 Power Snatch – heavy but not maximal, rest 45 sec (exactly).
2) 7X1 Power Clean + Push Jerk – heavy but not maximal, rest 45 sec (exactly).

Strength

1a) 3X10 BB Weighted Step-Up 20″ – very heavy, rest 45 sec.
1b) 3X15 Good mornings – heavy, rest 45 sec.
1c) 3X8 DB Strict Press – heaviest possible, rest 45 sec.

Conditioning

Sprint: 4X200m – Rest 1:1

Option 3

Part A:
Rowing technique
Part B:
In teams of 3
7 rounds for time
250m row
10 burpees
(if only 2 per teams, take 1:15min break after second person is done his round)

CrossFit Montreal-Tuesday July 31
Tuesday, July 31, 2012


(Pic from CrossFit.com)

CrossFit.com

Repos

Option 2

BB Gymnastics

1) 5X2 Hang Snatch ) – heavy but clean, rest 60 sec.
2) 5X2 Hang Cleans + 1 Split Jerk  – heavy but clean, rest 60 sec. 

Strength

*The Back Squats are based off of YOUR THREE REP MAX –

1) Back Squat: every minute on the minute for 7 minutes – 2 reps @ 90%


2) 5X3 Front Squats (1st rep pause) – near heaviest possible, rest 90 seconds.

Notes: The first rep of each set should have a 5 count (second) pause in the absolute bottom position. When you stand, DO NOT bounce to initiate out of the bottom.

Conditioning

For time:

Row 500m (ALL OUT – do not pace knowing more work is coming)
-rest 1 minute-
30 KB Snatches 32/24kg
-rest 1 minute-
Row 1000m
-rest 1 minute-
50 KB Snatches 32/24kg

Notes: KB Snatches are total reps of both arms and may apportioned in any manner.

Option 3

4 rounds for time

20 wallballs 20/16

20 box jumps 24/20

10 Chest to bar pulls ups kipping