Blog/WODs
CrossFit Montreal-Monday September 22
Monday, September 22, 2014
Option 1& 2 (Courtesy of competitorstraining.com)
“Filthy 50″
50 reps of the following for time:
Box Jumps, 24/20″
Jumping Pull ups – set up bar at mid forearm when standing with arms extended overhead
KBS, 16kg/12kg
Walking Lunge Steps
Knee To Elbows
Push Press, 45/35
Hip Extensions
Wall Balls, 20/14
Burpees
Double unders
2. Squat
Front Squat, 5×5 across
CrossFit Montreal-Saturday September 20
Saturday, September 20, 2014
Option 1 (Courtesy of competitorstraining.com)
Scaled version
1. 2 Rounds for time:
3x200m Run, rest twice as long as run
3x300m Row, rest twice as long as row
Rest as needed.
2. 5-4-3-2-1 reps of:
Dead Lifts, 285/200
Bench Press, 185105
Chest to bar+ ring dips
Option 2 (Courtesy of competitorstraining.com)
RX version
1. 2 Rounds for time:
3x200m Run, rest twice as long as run
3x300m Row, rest twice as long as row
Rest as needed.
2. 5-4-3-2-1 reps of:
Dead Lifts, 335/235
Bench Press, 225/155
Muscle ups
CrossFit Montreal-Friday September 19
Friday, September 19, 2014
WOD ( Courtesy of competitorstraining.com)
1. Squats
8×2 Box Squats with chains or bands for load2. Clean and Jerk
1 High Hang Squat Clean + Push Jerk + Split Jerk – work up to a heavy set3. For time:
30-20-10 Squat Cleans, 135/95
15-10-5 Strict HSPU
CrossFit Montreal-Thursday September 18
Thursday, September 18, 2014
Rest day if following the competitorstraining.com cycle
Optional:
Team wod of 2 ( if alone, 2 rope climbs and 20 solo overhead med ball sit ups)
AMRAP 20 mins
400m run as a team with a 20lb med ball (one med ball per team)
4 rope climbs
40 partner overhead medball sit up with 20lb medball ( partners face each other feet to feet, medball meet in middle. no throwing)
CrossFit Montreal-Wednesday September 17
Wednesday, September 17, 2014
Option 1& 2 (Courtesy of competitorstraining.com)
1. Front Squat
10-8-6-4-2 Front Squats
2. For time:
50-40-30-20-10 Wall Balls 20/14
100-80-60-40-20 Double unders