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Running Workshop
Saturday, October 5, 2019


Running Workshop with Hélène Dumais

https://www.helenedumais.com 

You want to run faster? Improve your performance in all the conditioning WODs? Complete Murph without crying?
Just like you devote time and get coaching cues for your squat or your muscle up; the same should be applied for your running form.

During this workshop, you will:
Learn efficient running technique using drills;
Get personal cues to improve your form;
Learn how to incorporate running into your training to match your personal objectives (survive Murph vs running a marathon);
Pick up stability drills and weight training exercices to improve your running skills.

When: Sunday October 13th 10:30AM
Duration: 60-75 minutes
Cost: CrossFit Montreal members: 15$, non gym member: 20$
Max capacity: 16 people

Non-membres : Registration

Membres : Registration


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