Blog/WODs
CrossFit Montreal-Saturday December 6
Saturday, December 6, 2014
(Courtesy of competitorstraining.com)
Option 1 (Scaled version)
1. AMRAP 6 of:
1 Clean and Jerk, 215/145
2 Snatch, 165/115
3 Front Squat, 215/145
4 Chest to bar pull ups
2. With a running clock
A. At 0:00
AMRAP 5:
10 TTB
10 Hand Release Push ups
10 Power Snatches, 95/65
Rest 5 minutes
B. At 10:00
AMRAP 4:
10 TTB
10 Hand Release Push ups
10 Power Snatches, 95/65
Rest 4 minutes
C. At 18:00
AMRAP 3:
10 TTB
10 Hand Release Push ups
10 Power Snatches, 95/65
Rest 3 minutes
D. At 24:00
AMRAP 2:
10 TTB
10 Hand Release Push ups
10 Power Snatches, 95/65
Rest 2 minutes
E. At 28:00
AMRAP 1:
10 TTB
10 Hand Release Push ups
10 Power Snatches, 95/65
Option 2: RX version
1. AMRAP 6 of:
1 Clean and Jerk, 245/165
2 Snatch, 185/135
3 Front Squat, 245/165
4 Muscle ups
2. With a running clock
A. At 0:00
AMRAP 5:
10 TTB
10 Hand Release Push ups
10 Power Snatches, 95/65
Rest 5 minutes
B. At 10:00
AMRAP 4:
10 TTB
10 Hand Release Push ups
10 Power Snatches, 95/65
Rest 4 minutes
C. At 18:00
AMRAP 3:
10 TTB
10 Hand Release Push ups
10 Power Snatches, 95/65
Rest 3 minutes
D. At 24:00
AMRAP 2:
10 TTB
10 Hand Release Push ups
10 Power Snatches, 95/65
Rest 2 minutes
E. At 28:00
AMRAP 1:
10 TTB
10 Hand Release Push ups
10 Power Snatches, 95/65
CrossFit Montreal-Friday December 5
Friday, December 5, 2014
Bring your wine to the restaurant tomorrow for the Christmas party!
(Courtesy of competitorstraining.com)
1. 21-15-9
Dead Lift 245/165
Box Jump, 24/20
Wall Ball, 20/14
2. Skills
EMOMx10:
Odd: 50 Double Unders
Even: 10 alternating Pistols (5/side)
CrossFit Montreal-Thursday December 4
Thursday, December 4, 2014
(Rest day for competitorstraining.com)
Optional
Complete as many rounds as possible in 20 minutes of:
10 squat cleans 95/65
6 Shuttle runs (50 ft there and back)
CrossFit Montreal-Wednesday December 3
Wednesday, December 3, 2014
A reminder that our Christmas Diner is this Saturday December 6. See reservation sheet at the gym!
N'oubliez pas notre souper de Noël ce samedi 6 décembre. Voir feuille de réservation au gym
(Courtesy of competitorstraining.com)
Option 1: (Scaled version)
1. Metcon
AMRAP 20 of:
200 Double unders
100 Air Squats
80 Burpees
60 Wall Balls, 20/14
40 TTB
20 HSPU (kipping)
10 C2B +10 ring dips
2. Snatch Technique
EMOMx8:
Odd: Power Snatch + Snatch Balance, stay below 65%
Even: Hang Squat Snatch + OHS, stay below 65%
3. Squat (20 mins)
A. 3-rep Heavy Front Squat
B. 10-rep Heavy Front Squat
Option 2 : (RX version)
1. Metcon
AMRAP 20 of:
200 Double unders
100 Air Squats
80 Burpees
60 Wall Balls, 20/14
40 TTB
20 Strict HSPU
10 Muscle ups
2. Snatch Technique
EMOMx8:
Odd: Power Snatch + Snatch Balance, stay below 65%
Even: Hang Squat Snatch + OHS, stay below 65%
3. Squat
A. 3-rep Heavy Front Squat
B. 10-rep Heavy Front Squat
CrossFit Montreal-Tuesday December 2
Tuesday, December 2, 2014
A reminder that our Christmas Diner is this Saturday December 6. See reservation sheet at the gym!
(Courtesy of competitorstraining.com)
“Team DT”
Teams of two. One athlete complete a full round before switching.
AMRAP 12 of:
12 Deads, 155/105
9 HPC, 155/105
6 Jerks, 155/105
2. Skills
ARMAP 5:
50 unbroken Double unders