Blog/WODs
CrossFit Montreal-Thursday December 18
Thursday, December 18, 2014
(Rest day for competitorstraining.com)
Optional:
A) practice handstand walk or handstand hold
B)
3 rounds for time of:
50 calories row
50 walking lunges
CrossFit Montreal-Wednesday December 17
Wednesday, December 17, 2014
(Courtesy of competitorstraining.com)
Option 1: RX version
1. Conditioning
100 Double unders
5 rounds of Cindy
80 Double unders
4 rounds of Cindy
60 Double unders
3 rounds of Cindy
40 Double unders
2 rounds of Cindy
20 Double unders
1 round of Cindy
2. Snatch Technique
EMOMx12
Odd: Power Snatch + Snatch Balance
Even: 3-Position Snatch (3 squat snatches – 1 from the pockets, 1 from the knees, 1 from the floor)
3. Dead Lift
work up to a heavy set of 5.
Option 2: Scaled version
1. Conditioning
100 Double unders
5 rounds of Cindy
80 Double unders
4 rounds of Cindy
60 Double unders
3 rounds of Cindy
40 Double unders
2 rounds of Cindy
20 Double unders
1 round of Cindy
2.Dead Lift
work up to a heavy set of 5.
CrossFit Montreal-Tuesday December 16
Tuesday, December 16, 2014
(Courtesy of competitorstraining.com)
(Courtesy of competitorstraining.com)
1. Conditioning
“Double Time”
Teams of 2, with a running clock. 1 Athlete works at a time.
AMRAP 2: Squat Cleans (135/95)
AMRAP 2: Push Jerks (135/95)
AMRAP 3: Squat Cleans (135/95)
AMRAP 3: Push Jerks (135/95)
AMRAP 4: Squat Cleans (135/95)
AMRAP 4: Push Jerks (135/95)
2. Skills
EMOMx7: 5 Sotts Press
CrossFit Montreal-Monday December 15
Monday, December 15, 2014
(courtesy of competitorstrainin.com)
Option 1: RX version
1. Conditioning
“The Good Life”
3 RFT:
500m Row
12 Burpees
21 Box Jumps, 24/20
2. Snatch
EMOMx7: 1 Rep at 90%
3. Squat
3×5 Back Squat
Option 2:scaled version
1. Conditioning
“The Good Life”
3 RFT:
500m Row
12 Burpees
21 Box Jumps, 24/20
2. Squat
3×5 Back Squat
CrossFit Montreal-Saturday December 13
Saturday, December 13, 2014
(courtesy of competitorstraining.com)
Option 1: RX version
Team WOD
10 RFT: teams of two (switch after completing a full round. Each athlete will complete 5 full rounds).
10 HSPU
10 Deads, 225/155
10 Thrusters, 95/65
10 TTB
Option 2: Scaled version
Team WOD10 RFT: teams of two (switch after completing a full round. Each athlete will complete 5 full rounds).
10 HSPU or mod on box
10 Deads, 205/135
10 Thrusters, 75/55
10 TTB or knees to elbows