Blog/WODs
Open 19.1 +3RFT
Friday, February 22, 2019
CrossFit Montreal
Part 1:
Workout 19.1
Complete as many rounds as possible in 15 minutes of:
19 wall-ball shots 20/14 (10ft/9ft)
19-cal. row
NOTES
The workout begins with the medicine ball on the ground and athlete standing tall. After the call of “3, 2, 1… go,” the athlete will pick up the ball and perform the wall-ball shots. After 19 reps are complete, the athlete will move to the rower and pull 19 calories. The monitor must read 19 calories before the athlete can unstrap and move back to the wall-ball shots for the next round.
The athlete’s score will be the total number of repetitions completed within the 15-minute time cap. Each calorie completed on the row will be equal to 1 rep.
There is no tiebreak for this workout.
see scaling options at the gym
PART 2: OPTIONAL
3 Rounds for time
50 sit up
50 back extension
20 alt db clean 50/35
scale as needed
Bear-Farmer-MB clean-Rope climb
Thursday, February 21, 2019
CrossFit Montreal
Part 1:
AMRAP 25
40M Bearwalk
40M KB Farmers walk 40/32
20 Medball Clean 20/14
2 rope climbs
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Scale as needed
Part 2:
work on a weakness
BB complex-weakness + low intensity cardio
Wednesday, February 20, 2019
CrossFit Montreal
Part 1
BB complex 20 mins
2 power clean+ 1 shoulder to overhead (climbing)
PART 2:
Option 1: work on a weakness for 15 mins
Option 2: 20 min low intensity cardio (bike,row, ski erg)
Snatch-EMOM15( 5RDS)
Tuesday, February 19, 2019
CrossFit Montreal
Part 1:
Snatch (18 mins)
Find a heavy 1 rep for the day
Part 2:
EMOM 15
MIN 1: 15 kbs russian style 32/24
MIN 2: 20 hollow rock
MIN 3: 50 double unders
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Scaling:
any weight kbs
any weight thrusters
50 single unders
3rft-row+5rds strict cindy
Monday, February 18, 2019
CrossFit Montreal
(from crossfit.com)
3 rounds for time of:
1,000-meter row
5 rounds of strict cindy (5 strict pull-ups, 10 push-ups, and 15 )
, no hands on legs for support
Push up as strict as possible, (thighs and chest touch the ground for each rep)
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Scaling:
OPTION 1
3 rounds for time of:
1,000-meter row
5 rds of :3 Strict Pull Ups,10 Push Ups, 15 Squats
OPTION 2
3 rounds for time of:
1,000-meter row
5rds of 5 kipping Pull Ups or Ring rows,10 Push Ups any style, 15 Squats