Blog/WODs
CrossFit Montreal-Thursday September 12
Thursday, September 12, 2013
Option 1: CrossFit.com
Rest day
Option 2: Force 5
Part A:
Find 10 reps max DL
8 min Every 2 minutes
10 reps DL @ 80%
Part B:
Double tabata
Burpees
HSPU
Option 3: CrossFit Montreal
Part A: 10 minsMuscle up practice or Ring dips practice or Pistols practice
Part B: 3 rounds of 5 mins with 1 min rest between rounds
1 min each exercices, max reps
Jumping knee tucks
Mountain climbers
KB SDLHP 24/16
Anchored sit ups
KB Push press 24/16
take 1 min rest
CrossFit Montreal-Wednesday September 11
Wednesday, September 11, 2013
Option 1: CrossFit.com
"The Don"
For time:
66 Deadlifts, 110/75
66 Box jump, 24/20
66 Kettlebell swings, 24/16
66 Knees to elbows
66 Sit-ups
66 Pull-ups
66 Thrusters, 55/45
66 Wall ball shots, 20/14
66 Burpees
66 Double-unders
Option 2: Force 5
Part A:
AMRAP 20 minutes
5 muscle ups
10 pushups
15 KB swing 32-24
Part B:
Finisher :
5 minutes max handstand hold
Option 3: CrossFit Montreal
AMRAP 20 mins
10 Front Squats 175/125 B: 155\105 C:mod (from ground)
20 Toes to bar
30 Double unders
10 Back Squat 175/125 B:155/105 C:mod (from ground)
CrossFit Montreal-Tuesday September 10
Tuesday, September 10, 2013
Option 1: CrossFit.com
Back Squat 3-3-3-3-3 reps
Option 2: Force 5
Part A:
2 rep snatch + 3 OH squats (60 secondes)
Part B:
5 rounds 155-110
1 power snatch
2 squat snatch
3 OH squats
200m run
cap 15 minutes
Part A(15 mins): Squat snatch technique ou 3-3-3
Part B:
4 rounds for time
5 snatch(Any style) 135/95 B: 115/65 C: mod
20 Box jumps 24/20
25 KB swings 28/24
CrossFit Montreal-Monday September 9
Monday, September 9, 2013
Option 1: CrossFit.com
21-15-9 reps of
Hang squat clean, 50 pound dumbells
Handstand push-ups
Option 2: Force 5
Échauffement
4 rounds 100m run +10 air squats
Part A:
Find max press (12 minutes)
Finx max 3 rep push press (12minutes)
Find max 5 rep jerk (12 minutes)
Part B:
400m run backward
Option 3: CrossFit Montreal
Part A: 10 mins
Handstand walk practice or Handstand
Part B: 15 mins
Work on Clean and Jerk Technique or 3-3-3
Part C: AMRAP 15 mins
5 Clean &Jerk 205\135 B:185/105 C:mod
10 Pull ups
15 HR push ups
CrossFit Montreal-Friday September 6
Friday, September 6, 2013
Option 1: CrossFit.com
"Griff"
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
Option 2: Force 5
25 min burpee broad jump
Option 3: CrossFit Montreal
5 rounds for time800m run
30 KB SDLHP 32/24
20 KB push press 32/24