Blog/WODs
CrossFit Montreal-Wednesday December 31
Wednesday, December 31, 2014
( repeat from Dec 31 2013)
CrossFit Montreal
200 Double unders
100 Air Squats
90 Hand Release push up
80 sit ups
70 mountain climbers (per leg,140 total)
60 KB swings 28/24
50 Overhead lunges (static) alternated with plate 45/35
40 pull ups
30 KB push press 28\24
20 one legged squats (alternated)
10 KB thrusters 28/24
5 rope climbs at 15 ft
3 bar muscle up
1X500m row
CrossFit Montreal-Tuesday December 30
Tuesday, December 30, 2014
(courtesy of competitorstraining.com)
1. Conditioning
3 RFT:
25 Thrusters, 95/65
25 TTB
2. Skills
5×3 Pressing Snatch Balance + OHS
5×3 Snatch Balance + Sotts Press
CrossFit Montreal-Monday December 29
Monday, December 29, 2014
Courtesy of competitorstraining.com)
1. Conditioning
2,000m Row for time
2. Snatch
EMOMx8: 1 Snatch at 65%, 70%, 75%, 80%, 85%, 75%, 80%, 85%,
3. Squat
2×3 Front Squats
CrossFit Montreal- Saturday December 27
Saturday, December 27, 2014
( courtesy of competitorstraining.com)
1. Conditioning
Teams of 2 (1 athlete works at a time)
50-40-30-20-10 reps for time of:
Power Clean, 135/95
Box Jump Overs, 24/20
Push Jerks, 135/95
Toes to Bar
CrossFit Montreal-Friday December 26
Friday, December 26, 2014
(courtesy of competitorstraining.com)
1. EMOMx12
Odd: 8 TTB + 8 Jerks, 155/105
Even: 8 Burpees + 8 unbroken Deads, 275/185
2. “Loredo”
6 Rounds
24 Air Squats
24 Pushups
24 Walking-Lunge Steps
400 Meter Run