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Blog/WODs


INTERVALS X5
Sunday, April 7, 2019


INTERVALS

(EVERY 5 MINS FOR 25 MINS)

20 Alt  DB Snatch 50/35

15  Burpee BJ over 24/20

20 KBS 24/20

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see scaling at gym


AMRAP 30-TEAM
Saturday, April 6, 2019


CrossFit Montreal

TEAMS OF 2

AMRAP 30

Partner 1:

2 power clean, 2 FS, 2 STO 155/ 110

then

Partner 2:

2 power clean, 2 FS, 2 STO 155/110

then

Partner 1 :

400m run

then 

Partner 2:

400m run

(Once partner gets back from the run, partner 1 can start again on the bar for round 2)

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Scaling:

Scale as needed


DL 5X5-EMOM 16
Friday, April 5, 2019


CrossFit Montreal

Part 1:

Deadlift 5x5

Part 2:

EMOM 16

MIN 1: Echo bike (15/13) 

MIN 2: 10 Ring dips 

MIN 3: 50 sec JJ Battle ropes

MIN 4: 12 pull ups (choose varation)

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Scaling:

50 sec bike

Dip variations

Battle rope waves

Ring rows


Drop snatch-OHS-EMOM 15
Thursday, April 4, 2019


CrossFit Montreal

Part 1:

Drop Snatch

5X3w empty BB

(from toes, 3 sec pause count than drop into full squat)

5X3w empty bb

Part 2:

Overhead Squat :

3X3

Part 3:

EMOM 15

MIN 1: 15 WB (20/14)

MIN 2: 2 legless rope climbs

MIN 3: 20m Bear walk

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Scaling:

Lighter WB

Regular rope climbs

50 sec Bear walk


Clean-3RFT
Wednesday, April 3, 2019


CrossFit Montreal

Part 1:

Clean

Every 2min for 20 mins

2 Cleans (climbing) Choice of power or Squat version

cleans do not have to be unbroken

Part 2:

3 rds for time:

-20 burpees

-25 T2B

-accumulate 1min in the plank

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Scaling:

T2S,KTE, knee raise