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BB snatch complex-3RFT
Tuesday, April 9, 2019


Note to our members:

Starting Wednesday, the workouts will no longer be posted on this blog. They will be posted via the sugarwod app.

To access the programming, please download the free Sugarwod app :

Android App: ANDROID

iPhone App: www.sugarwod.com/ios

and search for the CrossFit Montreal track (for members only)

Once your account is created , you can also view the workouts from a desktop at  www.sugarwod.com


CrossFit Montreal

Part 1:

Find 1 Rep Heavy for the day  (UNBROKEN)

1 Snatch pull + 1 Hang power snatch + 1 Power snatch

Part 2:

3 rounds for time

25 WB 20/14

30 Steps  1-arm OH DB walking lunge 50/35 (switch arm at 15 steps)

Scaling:

WB lighter medball

DB lunges @ ligther db or no weight

Extras

DB Row: stomach on bench w 2 Dumbells

3X 6-8 reps w 1 min rest between sets

1 sec pause on top

(put plates under bench legs if need more elevation for full arm extension)


BSquat-EMOM15
Monday, April 8, 2019


CrossFit Montreal

Part 1:

BACKSQUAT

3-3-3-3-3 (CLIMBING)

Part 2:

EMOM 15 

MIN 1: 200M Row

MIN 2: 12 C2B Pull up

Min 3: 50 double under

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Scaling:

row 150m or 50 sec

8-10 C2B or chin over bar pull up or ring rows

50 secs Single unde or double under practice


Extra:

Incline DB Bench Press

(use box or plates to elevate one side of the bench)

3X6-8 reps w 60 sec rest between sets


INTERVALS X5
Sunday, April 7, 2019


INTERVALS

(EVERY 5 MINS FOR 25 MINS)

20 Alt  DB Snatch 50/35

15  Burpee BJ over 24/20

20 KBS 24/20

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see scaling at gym


AMRAP 30-TEAM
Saturday, April 6, 2019


CrossFit Montreal

TEAMS OF 2

AMRAP 30

Partner 1:

2 power clean, 2 FS, 2 STO 155/ 110

then

Partner 2:

2 power clean, 2 FS, 2 STO 155/110

then

Partner 1 :

400m run

then 

Partner 2:

400m run

(Once partner gets back from the run, partner 1 can start again on the bar for round 2)

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Scaling:

Scale as needed


DL 5X5-EMOM 16
Friday, April 5, 2019


CrossFit Montreal

Part 1:

Deadlift 5x5

Part 2:

EMOM 16

MIN 1: Echo bike (15/13) 

MIN 2: 10 Ring dips 

MIN 3: 50 sec JJ Battle ropes

MIN 4: 12 pull ups (choose varation)

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Scaling:

50 sec bike

Dip variations

Battle rope waves

Ring rows