Blog/WODs
CrossFit Montreal-Friday November 7
Friday, November 7, 2014
(courtesy of competitorstraining)
1. Squats
10×3 Back Squats, across
2. “Jake the Snake”
10-9-8-7-6-5-4-3-2-1 Jerks, 175/125, no racks
2-4-6-8-10-12-14-16-18-20 Pull ups
3. For time ( done in open gym section if no time during class)
300 Double unders – every time you break complete 10 GHDSU
CrossFit Montreal-Thursday November 6
Thursday, November 6, 2014
Rest day for competitorstraining.com program
Optional
A) Handstand walk practice (15 mins)
B) For time
3 rounds for time
10 Snatches (power or Squat ) 135 /95
20 Burpee Box jumps 24/20
20 KB SDLHP 32/24
CrossFit Montreal-Wednesday November 5
Wednesday, November 5, 2014
(Courtesy of Competitorstraining.com)
1. DeadLift
1RM
2. Squat
8×4, across
3. 4RFT:
10 Dead lifts, 245/175
10 TTB
10 Push Press, 115/80
10 KBS, 70/53
4. optional and to be done in the open gym section
Bench Press
1RM
CrossFit Montreal-Tuesday November 4
Tuesday, November 4, 2014
(Courtesy of competitorstraining.com)
1. 4 RFT:
5 Power Cleans, 205/135
200m Row
2. For time:
15-10-5 Muscle ups
30-20-10 Box Jumps, 24/20″
CrossFit Montreal-Monday November 3
Monday, November 3, 2014
(Courtesyy of competitorstraining.com)
With a running clock…
1. at the 0:00, ARMPAP 5 of:
10 Bar Facing Burpees
15 Thrusters, 95/65
20 C2B Pull ups
2. at the 5:00
5 mins to establish a 5RM Low Hang Snatch – low hang is below knee, but off the ground
3. at the 10:00, for time:
25 OHS, 135/95
75 Double unders
25 Cal Row
75 Double unders
25 OHS, 135/95
Must use the same barbell for all three wods, and you are responsible for changing your own weights.