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Blog/WODs


Press-EV5M20
Tuesday, April 2, 2019


CrossFit Montreal

Part 1:

Strict press

3-3-3-3 %90% 1RM

Part 2:

Every 5 min for 20 mins (4 rds)

30 cal row

20 Box jumps 24/20

5 Muscle up (chose bar or rings)

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Scaling:

Box jumps@lower height

Transitions or jumping muscle up variations

If you can'T finish within 5 mins, treat workout as an AMRAP


BS-AMRAP.20
Monday, April 1, 2019


CrossFit Montreal

Part 1:

Backsquat

5-4-3-2-2

Part 2:

AMRAP 20

20 Push up

20 KBS 24/20 (full range)

20 GHD Back extensions

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Scaling options

Knee push up

KBS: 20/16 or less

Supermans


Farmers walk-skipping-hollows-rope climb
Sunday, March 31, 2019


CrossFit Montreal

Part 1:

Work on a weakness (10 mins)

Part 2:

AMRAP 20

40m KB farmer's walk 40/32

100 Double unders 

50 hollow rock

5 rope climbs

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Scaling:

Farmers walk 32/28, 28/24 or less

300 single unders

50 V-up or sit up

8 mod rope climbs


AMRAP6s
Saturday, March 30, 2019


CrossFit Montreal

TEAMS OF 2

INTERVAL 1: 

AMRAP 6

1000m ROW

MAX Reps Bench Press @155/110

with remaining time

3 min rest

Interval 2:

AMRAP 6 

800m row

Max reps burpee over the erg w remaining time

3min rest

Interval 3

AMRAP 6

800m row 

max trips 20m plate push 45/35

interval 4

AMRAP 6

800m row

then

max rounds

10 c2b

10 thrusters 95/65

w  remaining time

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Scale as needed


C&J-4 RFT
Friday, March 29, 2019


CrossFit Montreal

Part 1:

CLEAN & JERK find a heavy 1 rep

Part 2:

4 rds for time

20 DB snatch 65/45

20 box jump over 24\20

20m Bear walk

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Scaling:

DB snatch lower weight

BJ over lower height