Blog/WODs
CrossFit Montreal-Monday January 19
Monday, January 19, 2015
(Courtesy of competitorstraining.com)
Option 1:RX
2015 OPEN ATHLETES
Back-Off Week
1. Conditioning
“ECC Redline Overhead Synch.”
Teams of 4, 2 guys and 2 girls (Teams of 2 same gender or mix if can't make 4)
40 CTB Each Athlete (Both Girls same time, then both guys)
30 Cal Row Each Athlete (Both Girls same time, then guys)
In Guy + Girl Pairs, with 2 x Barbells – Synchronized OHS
20 OHS (155/105)
15 OHS (185/135)
10 OHS (205/145)
Option2: Scaled
2015 OPEN ATHLETES
Back-Off Week
1. Conditioning
“ECC Redline Overhead Synch.”
Teams of 4, 2 guys and 2 girls (Teams of 2 same gender or mix if can't make 4)
40 pull up Each Athlete (Both Girls same time, then both guys)
30 Cal Row Each Athlete (Both Girls same time, then guys)
In Guy + Girl Pairs, with 2 x Barbells – Synchronized OHS
20 OHS (95/65)
15 OHS (125/95)
10 OHS (155/105)
CrossFit Montreal-Saturday January 7
Saturday, January 17, 2015
1. “Fight Gone Bad”
3 rounds of:
1 min for max reps of Wall Balls, 20/14
1 min for max reps of Sumo Dead High Pulls, 75/55
1 min for max reps of Box Jumps, 20″
1 min for max reps of Push Press, 75/55
1 min for max cals of Rowing
1 min rest
CrossFit Montreal-Friday January 16
Friday, January 16, 2015
"Kashi" 5 Rounds:( for reps)
1:00 - Strict Pull-Ups
1:00 - Hang Squat Clean Thrusters (95/65)
1:00 - Row for Calories
1:00 - Bench Press (135/95)
1:00 - Rest
CrossFit Montreal-Thursday January 15
Thursday, January 15, 2015
Rest day for competitorstraining.com
Optional
3 rounds for time of:
400 m row
21 kettlebell swings 24/16
12 pull-ups
CrossFit Montreal-Wednesday January 14
Wednesday, January 14, 2015
(Courtesy of competitorstraining.com)
1. Strength
work up to a heavy double dead lift with bands and/or chains
2. Conditioning
EMOMx8
Odd: 7 Deads at 65%
Even: 60 Double unders