Blog/WODs
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