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CrossFit Montreal- July 20th 2012
Friday, July 20, 2012

Option 1

For time:
30 GHD sit-ups
225/155 lbDeadlift, 30 reps
30 Double-unders
95/65 lb Overhead squat, 30 reps
30 Pull-ups

Option 2

BB Gymnastics

7X2 Split Jerk off Blocks – heavier than last week, rest 60 sec.

Notes: 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.


1a) 10X2  Deadlifts @ 75%  – rest 60 sec.

1b) 5X5 Seated DB Shoulder Press – heaviest possible (all sets), rest 2+ minutes

Notes: These should be performed between every other set of Deadlifts. These should be done sitting on a box or bench with no back. Feet should be in contact with the floor as the DBs are locked out overhead. Make sure to absolutely lock out every single rep. Do not allow feet to break contact with the floor and “float”.


4 rounds for total working time of:

Run 400m
20 Pullups

*Rest 1:1 between each round.

Option 3

3 rounds for time

400m run

21 KB Swings 24/20

12 Ring Dips

CrossFit Montreal- Thursday July 19
Thursday, July 19, 2012

Rest day

Option 2

Rest day

Option 3

Fight Gone Bad: 3 rounds

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. 

  1. . Wallball Shots: 20/16 lb ball, 10 ft target. (Reps)
  2. . Sumo Deadlift High-Pull: 75/55 lb (Reps)
  3. . Box Jump: 20" box (Reps)
  4. . Push Press: 75/55lb (Reps)
  5. . Row: calories (Calories)

CrossFit Montreal- Wednesday
Wednesday, July 18, 2012



Thrusters 95/65

Pull ups

Option 2

BB Gymnastics

7X3 3-Stop Snatch Pull + 1 Hi-Hang Snatch – heavy but perfect, rest 40-60 sec.

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.


1a) 4 X ME Strict Deficit HSPU + ME Kipping Deficit HSPU – rest 45 sec.
1b) 4 X 5 Weighted Strict Pullups (any grip) – heaviest possible, rest 45 sec.
1c) 4 X 10 Reverse Hypers – heavy, rest 45 sec.

Notes: Deficit for HSPU should be largest possible deficit that still allows for the ability to perform 4 strict reps.

Option 3

Back Squat : 5-5-5-5-5 

CrossFit Montreal-Tuesday July 17
Tuesday, July 17, 2012


For time:
30 reps X Snatch 135/95lb

Option 2

BB Gymnastics

1) 5X3 Clean off Blocks (just below the knee) + 2 Push Jerks – heavy but fast, rest 60 sec.

Notes: Complete 3 Cleans, then 2 Push Jerks after the 3rd Clean.


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

1) Back Squat: 5X3 @ 90% – rest 2:00-3:00 between sets.

2a) 3X5 Push Press – heavier than last week, rest 60 sec.
2b) 3X3 Dip Squats @ 120% of 1RM Jerk – rest 60 sec. DEMO VIDEO


Run 800m
100 KB Snatches 24/16kg

Notes: 50 each arm. Use any combination of reps to get there.

For time

Option 3
Part A:
Deadlift 3-3-3-3-3

Part B:
max rounds in  12 mins:
10 Burpee knee tucks
20 KB swings 24/20
30 Double unders

CrossFit Montreal-Monday July 16
Monday, July 16, 2012


21-15-9 reps of:
Clean 135/95 pounds B=mod
Ring dips B=Mod

Option 2

BB Gymnastics

1) 5X3 Hang Snatch (just below the knee) – heavy but fast, rest 60 sec.
2a) 3X5 Snatch Pull – heavy, rest 45 sec. DEMO VIDEO
2b) 3X5 Heaving Snatch Balance – medium/heavy and fast (the goal is your 1rm Snatch for 5) rest 60 sec.


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


4 rounds for total working time of:

5 MU
20 Burpees
7 Deadlifts @ 315/225#

*Rest 1/2:1

Option 3

Part A: (15 mins)

Turkish get-up practice

Part B:

4 rounds for time

4 KB  turkish get up (alternating)  24/20B=mod

200m run

20 KB press 24/20 B=mod

20 Toes to bar  B=mod