Blog/WODs
CrossFit Montreal- Friday July 27
Friday, July 27, 2012
CrossFit.com
Rest day
Option 2
BB Gymnastics
10X1 Split Jerk off Blocks – 80-90%, rest 45 sec.
Notes: Percentage should be by feel. All reps should feel relatively heavy, but fast. DO NOT work to a 1RM. You may use racks, but blocks are absolutely the suggestion. These do not have to be UB reps, and are designed to be dropped on the blocks after each rep.
Strength
1) 15X1 Deadlifts @ 80-85% – rest 30 sec.
2) 5X2 Tempo Shoulder Press – heaviest possible (all sets), rest 2 minutes
Notes: 5 counts from front rack to overhead, pause 5 counts overhead, and lower back to front rack quickly ().
Conditioning
7 rounds for total working time of:
Run 200m
5 Hang Snatches (full squat) @ 155/105#
Rest 1:1
Option 3
Murph (time cap 50 mins) 20lb weighed vest optional for RX only
1.6km run B= 800 C=400
100 pull ups B=50 C=50 mod
200 push ups B= 100 C= 50 mod
300 Squats B=150 C= 75
1.6km run B=800m C=400m
CrossFit Montreal-Thursday July 26
Thursday, July 26, 2012
CrossFit.com
For time:
225 pound Back squat, 21 reps
42 GHD Sit-ups
225 pound Back squat, 15 reps
30 GHD Sit-ups
225 pound Back squat, 9 reps
18 GHD Sit-ups
Option 2
Rest day
Option 3
Deadlift
1-1-1-1-1-1-1
CrossFit Montreal-Wednesday July 25
Wednesday, July 25, 2012
CrossFit.com
Push Press 2-2-2-2-2-2-2 reps.
Option 2
BB Gymnastics
10X1 3-Stop Snatch Pull + 1 Hi-Hang Snatch – very heavy, rest 40-60 sec.
DEMO VIDEO
Notes: This combination of these two movements is meant to be performed in succession. In other words, at the finish of the 3-Stop Snatch Pull the athlete should be set in a stalled Hi-Hang position. Without any re-bending or other momentum, the athlete should immediately perform a Hi-Hang Snatch. It is noteworthy that this version of the Hi-Hang Snatch should should be performed with hip and knee extension.
Strength/Skill
1a) 4 X ME Strict HSPU – rest 45 sec.
1b) 4 X ME Strict Pullups (any grip) – rest 45 sec.
1c) 4 X 15 Good mornings – medium/heavy, rest 45 sec.
Notes: If you can perform more than 15 Strict HSPU or Pullups – using 2012 Regionals standard for HSPU – then add a weight vest.
Option 3
2 rounds for time
50 mountain climbers (per leg)
40 Toes to bar
30 Squats 135/95
20 KB swings 28/24
CrossFit Montreal- Tuesday July 24
Tuesday, July 24, 2012
CrossFit.com
"Ship"
Nine rounds for time of:
185/130 pound Squat clean, 7 reps
8 Burpee box jumps, 36/28 box
Option 2
BB Gymnastics
1) 7X2 Hang clean (just below the knee) + 1 Split Jerk – heavy but fast, rest 60 sec.
Strength
*The Back Squats are based off of YOUR THREE REP MAX –
1) Back Squat: 1X3 @ 90%, 1X1 @ 100%, 1X1 @ 105%, 1X1 @ 110% 1X1 @ 105% – rest 3:00 between sets.
2) 5X1 Push Press – heaviest possible (1 or 2 misses are ok), rest 2 minutes.
Conditioning
3 rounds for time/reps of:
5 Cleans (full squat) to Thrusters 135/95#
50 Double-Unders
5 Cleans (full squat) to Thrusters 135/95#
*Rest 1 minute.
1 minute ME Burpees
*Rest 1 minute, then begin the next round.
Option 3
Part A:
Overhead Squats 3-3-3-3-3
Part B:
3 rounds for time:
400m run
15 overhead Squats 95/65
CrossFit Montreal- Monday July 23
Monday, July 23, 2012
CrossFit.com
Rest Day
Option 2
BB Gymnastics
1) 7X2 Hang Snatch (just below the knee) – heavier than last week, rest 60 sec.
2a) 3X4 Snatch Pull – heavier than last week, rest 60 sec. DEMO VIDEO
2b) 3X4 Heaving Snatch Balance – medium/heavy and fast (the goal is your 1rm Snatch plus for 4) rest 60 sec.
Strength
1a) 3X7 “Strict” Banded GH Raise – rest 60 sec. (no swing, start from a position parallel to the floor) Demo Video
1b) 3X12 Tempo GHD Situps (3 seconds down, 3 seconds up) rest 60 sec.
Conditioning
“(power) Elisabeth”
21-15-9 of:
Power Cleans 135/95#
Ring Dips
Option 3
Part A: Strict Press 3-3-3-3-3
Part B:
21-15-9
KB swings 32/24
Burpees