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AMRAP20-run-BS-Push up
Thursday, March 28, 2019


CrossFit Montreal

AMRAP 20

400M Run

20 Backsquat (from ground) 135/95

20 Push up

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Scaling :

rowing

lower weight  bs

knee push up


EMOM20(5X4)
Wednesday, March 27, 2019


CrossFit Montreal

EMOM 20 ( 5 RDS)

Min 1: 10 pull up

Min 2: 10 HPSU

Min 3: 15/13 cal bike

Min 4:50 double under

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Scaling:

Ring rows

pike hspu

50sec bike

max double unders or signles in 1 min


Strict BB press-4RFT
Tuesday, March 26, 2019


CrossFit Montreal

Part 1:

Strict BB press

5-5-5-5 @80% of 1RM

Part 2:

4 rounds for time

25 KBS russian style 32/24

50 steps walking lunge

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Scaling

Lighter weight kbs

static lunge or AS


BB complex-amrap20
Monday, March 25, 2019


CrossFit Montreal

Part 1:

Every 2 min for 14 MINS

1 Snatch pull + 1 power snatch+1 OHS (climbing)

Part 2:

AMRAP 20

20 WB 20/14

500m row

30  Anchored sit up

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Scaling

Lighter WB



5 Rounds for Max Reps
Sunday, March 24, 2019


CrossFit Montreal

5 Rounds for Max Reps (29 mins)

1 minute KB sumo deadlift high pulls 32/24

1 minute of Echo bike for Cals

1 minute of Ring push up

1 minute of GHD Back extensions

1 minute Air Squats

1 minute rest

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Scaling

lower weight KB

Regular push up or knee push up

Supermans