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Blog/WODs


Deadlift-EMOM 15
Monday, March 18, 2019


CrossFit Montreal

Part 1:

Deadlift

3-3-3-3-3 (accross or climbing)

Part 2:

EMOM 15

MIN 1: 15 WB 20/14

MIN 2; 20/15 Cal row

MIN 3: 15 KBS Russian style 32/24

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Scaling:

Lighter WB

15/12 cal row

ligther KB


EVERY5MIN FOR 25 MINS ( 5 rounds)
Sunday, March 17, 2019


CrossFit Montreal

EVERY5MIN FOR 25 MINS ( 5 rounds)

20 DB Squats 50s/35s

20 Double unders

15 BJ over 24/20

15 Hand release push up

if you can't finish inside 5 mins, treat as an AMRAP25

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Scaling:

lighter weights DB Squats

60 signe unders

Lower height BJ

knee push up


Teams 2-Amrap25
Saturday, March 16, 2019


CrossFit Montreal

Team wod :

Teams of 2:

AMRAP 25

Split reps as you want

1000m row

50 1-arm Hang DB clean 50/35

4 rope climbs

Scaling:

Lighter weight DB

2 mod rope climbs

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If alone do half reps


Workout 19.4
Friday, March 15, 2019


CrossFit Montreal

Part 1:

Workout 19.4

For total time:
3 rounds of:
  10 snatches 95/65
  12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
  10 bar muscle-ups
  12 bar-facing burpees

Time cap: 12 minutes

Scaling 1:

For total time:
3 rounds of:
  10 snatches 65/45
  12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
  10 chin-over-bar pull-ups
  12 bar-facing burpees

may step over bar on the burpees

Scaling 2:

Scale as needed

Part 2:

Work on  a weakness


Jerk-3RFT
Thursday, March 14, 2019


CrossFit Montreal

Part 1:

Jerk(Split or power)

3-3-2-2 (climbing)

Part 2:

3 rounds for time:

20 WB 20/14

25 BJ over 24/20

30 Back extensions

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Scaling:

ligther wallball

lower height box