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CrossFit Montreal-Friday
Friday, July 13, 2012
Three rounds for time of:
115 pound Split snatch, alternating legs, 8 reps
7 Bar muscle-ups
Run 400 meters

Option 2

BB Gymnastics

5X3 Split Jerk off Blocks – heavy but clean, rest 90 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 45 sec.


1b) 5X5 Seated BB 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 BB is locked out overhead. Make sure to absolutely lock out every single rep. Do not allow feet to break contact with the floor and “float”.


15 minutes Row for Meters.

20 seconds ALL OUT – 40 seconds Active Recovery

  Notes: Active Recovery should be enough to keep the flywheel moving, but should allow the athlete to return to normal breathing and lower heart rate by the next all out effort.

Option 3

Part A:
Power clean Practice (20 mins)

Part B: max rds in 20 mins
10 Power cleans (choose your weight)
20 double unders singles
400m run 

CrossFit Montreal-Thursday
Thursday, July 12, 2012
Complete the following every 30 seconds for as long as possible:
Clean, 1 rep

Begin with 245 pounds/145 and add 10 pounds every 30 seconds (or scale as needed). The workout is finished when you cannot complete the clean within the time limit.

Option 2
rest day

Option 3
21 - 15 - 9 Overhead Squats 95/65 
42-30-18  Pull ups 
Alternate between movement for time (superset) 

CrossFit Montreal-Wednesday
Wednesday, July 11, 2012
Rest day

option 2

BB Gymnastics

10X2 3-Stop Snatch Pull + 1 Hi-Hang Snatch – heavier than last week, 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.


Yes, this is a team workout. If you do not have anyone to be on a team with , you may complete it individually performing half the reps.

“Team America”

*In teams of two complete:

100 KBS 24/16kg
50 Burpees
15 Muscle-Ups
10 Snatches (any style) 185/120#
15 Muscle-Ups
50 Burpees
100 Partner Wall Balls 20/14#

For time.

  Notes: All reps may be apportioned in any way between the teammates, but only one teammate may be working at a time (example: if one teammate wants to perform all 100 Burpees they may). The only exception is the Partner Wall Balls. Partner Wall Balls must be performed by teammates alternating Wall Ball shots. This means one teammate performs a Wall Ball shot, while the ball is in the air the other teammate steps in, catches it, and performs another Wall Ball shot. All reps must be performed alternating.

Option 3

Part A:
Power Snatch practice (20 mins)

Part B:
Max rounds in 15 mins
10 power snatch (choose weight)
20 box jumps 24/20
400m run


CrossFit Montreal-Tuesday
Tuesday, July 10, 2012
For time:
100 Squats
15 foot Rope climb, 4 ascents
75 Squats
15 foot Rope climb, 3 ascents
50 Squats
15 foot Rope climb, 2 ascents
25 Squats
15 foot Rope climb, 1 ascents
Option 2

BB Gymnastics

1) 7X2 Squat Clean + 1 Split Jerk – heavy , rest 60 sec.

  Notes: Complete both Cleans, then one Split Jerk after the 2nd Clean.


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

1) Back Squat: 1X3 @ 90%, 1X3 @ 95%, 1X1 @ 100%, 2X1 @ 105% – rest 2:00-3:00 between sets.

2a) 4X5 Push Press – heaviest possible, rest 60 sec.
2b) 4X3 Dip Squats @ 120% of 1RM Jerk – rest 60 sec.


4 rounds for total reps of the 4 minute dual effort of:

2 minute AMRAP of:
20 Split Jumps
10 HR Pushups
10 Pullups

2 minutes to complete:
1x Max reps unbroken  of Power Cleans @ 75%

Option 3
a) Deadlift 3-3-3-3-3
b) 3 rounds of:
20 wallballs 20/16
20 Toes to bar
20 Burpees 

CrossFit Montreal-Monday
Monday, July 9, 2012

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Option 2
BB Gymnastics

1) 7X2 Squat Snatch – heavy , rest 60 sec.
2a) 4X3 Snatch Pull – heavy, rest 45 sec.
2b) 4X3 Drop Snatch – medium/heavy and fast, rest 60 sec.



1a) 4X20 “Strict” GH Raise – rest 60 sec. (no swing, start from a position parallel to the floor)
1b) 4X10 Strict T2B – rest 60 sec.


7 rounds for total working time of:

7 KB Thrusters 24/16kg
7 Hurdle(24/20) Shuttles:(1 hurdle Lateral Hurdle Jumps followed immediately by a 10m Shuttle Run (10m down, 10m back)so
  a total of 21 hurdle jumps & 7 shuttle runs per rounds).
-Rest 20 seconds between rounds

Option 3
4 round for time
50 mountain climbers
50  overhead static lunges 45/35lb plates
20 KB push press (2 hands) 28/24
200m run