Blog/WODs
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
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