Blog/WODs
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
CrossFit Montreal- Monday July 30
Monday, July 30, 2012
(pic from CrossFit.com)
CrossFit.com
Three rounds for time of:
135/95 pound Hang power clean, 15 reps
15 Burpees
Option 2
BB Gymnastics
1) Snatch: 3X1@75%, 1X1@80%, 1X1@85%, 3X1@90%, 2X1@85%, 2X1@80% – rest 30-60 seconds.
2) Clean & Jerk: 3X1@70%, 1X1@75%, 1X1@ 80%, 3X1@85%, 2X1@80%, 2X1@75% – rest 30-60 seconds.
Accessories
1a) 3X5 Behind the Neck Push Press (Snatch grip) – heaviest possible, rest 60 sec.
1b) 3X5 Pendlay Rows – heavy, rest 60 sec. DEMO VIDEO
Conditioning/Skill
Take 20 minutes to perform the following:
5 rounds NOT for time of:
ME Strict Pullups
Max Distance HS Walk or ME Shoulder Touches DEMO VIDEO
ME UB Double-Unders
Notes: HS Walks should be performed if you can ambulate more than 10′ unbroken. If so, you may take 3 attempts to get your longest unbroken walk each round. If you are still learning the movement you may make a few attempts at HS walking, but then accumulate as many unbroken shoulder touches as possible each round.
Option 3
Part 1: Thruster technique and warm-up
Part 2:
10-8-6-4-2 Thrusters 135\95
10-20-30-40-50 Double unders