Blog/WODs
CrossFit Montreal-Tuesday October 21
Tuesday, October 21, 2014
(Courtesy of competitorstraining.com)
For time:
1,000 Meter Row
40 Pull-Ups
30 Thrusters (95/65)
20 Lateral Barbell Burpees
CrossFit Montreal-Monday October 20
Monday, October 20, 2014
(Courtesy of competitorstraining.com)
1. Squats(20 mins)
6×6 Back Squats, across
2. For time(time cap 13 mins)
7-6-5-4-3-2-1 Muscle ups( scaled= chest to bar & Dips)
14-12-10-8-6-4-2 Burpee Box Jumps, 24/20
3. AMRAP 8
3-6-9-12… of:
Power Cleans, 135/95
Calorie Row
Continue pattern, adding 3 reps each round, until time is called.
Score is rounds completed, plus repetitions.
CrossFit Montreal-Saturday October 18
Saturday, October 18, 2014
(Courtesy of competitorstraining.com)
1. Dead Lift
10-8-6-4-2 for max load, rest as needed between sets.
2. Teams of 2 complete:
(1 athlete works at a time):
40-30-20-10 of:
Power Snatches, 95/65
Box Jump Overs, 24/20
Immediately followed by:
40-30-20-10 of:
Overhead Squats, 95/65
TTB
Immediately followed by:
40-30-20-10 of:
Wall Balls, 20/14
Burpees
CrossFit Montreal-Friday OCtober 17
Friday, October 17, 2014
(Courtesy of competitorstraining.com)
1. Squat
Front Squat, 10×3 across
2. For time:
10-8-6-4-2 Clean and Jerk, 135/95
2 rounds of “Cindy” after every set
CrossFit Montreal-Thursday October 16
Thursday, October 16, 2014
Rest day if following competitorstraining.com
Optional:
A) work on handstand, Handstand walk, handstand push up
or Free standing handstand push up
B) AMRAP 12 mins10 burpee box jumps, 20 inches
10 KB swings 32/24
10 squat cleans 155/115