Blog/WODs
CrossFit Montreal-Wednesday September 10
Wednesday, September 10, 2014
option 1 & 2 ( courtesy of competitorstraining.com)
2015 OPEN ATHLETES
1. Squat
3×3 Back Squat, across
2. Dead Lift
10-8-6-4-2, climbing
3. Accessory Work
2 rounds of:
:30 on, :30 off
L-Sit
Superman Hold
GHD Hold
Good Morning Hold, 45/35#
4. Row
3x750m Row, 1:30 Rest
CrossFit Montreal- Tuesday September 9
Tuesday, September 9, 2014
Option 1 & 2 (Courtesy of competitorstraining.com)
2015 OPEN ATHLETES
1. “Tosh Sprints”
200m Run, rest equal time
400m Run, rest equal time
600m Run, rest equal time
Repeat this cycle for three rounds.
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optional time permitting:
Practice handstand walk or pistols
CrossFit Montreal-Monday September 8
Monday, September 8, 2014
Option 1 (courtesy of Competitorstraining.com)
(Scaled version)
1. AMRAP 10:
50 Bar Facing Burpees
30 Power Snatches, 115/75
10 Chest to bar + 10 Ring dips
2. Squats
5×5 Front Squats, Across
Option 2 (Courtesy of Competitorstraining.com)
(RX version)
1. AMRAP 10:
50 Bar Facing Burpees
30 Power Snatches, 135/95
10 Muscle ups
2. Squats
5×5 Front Squats, Across
CrossFit Montreal- Saturday September 6
Saturday, September 6, 2014
option 1
AMRAP 20
10 KB strict press 24/20
20 box jumps 24/20
30 double unders
option 2
AMRAP 20
5HSPU
20 box jumps 24/20
30 double unders
CrossFit Montreal-Friday September 5
Friday, September 5, 2014
Option 1 & 2 (Courtesy of competitorstraining.com)
1. Squat
10×2 Box Squat with bands and/or chains, across
2. 7 RFT:
7 C2B Pull ups or 2 Muscle ups (pick the one you need to work on more)
7 Push Jerks, 155/105
7 Burpees