Blogue/WODs
Team wod -Sat
Samedi, 9 mars 2019
Team wod-Sat
TEAMS OF 2
AMRAP 25
10 power clean 135/95
15 Ring push up
20 backsquats from ground 135/95
50 double unders
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Partner 1 does 10 reps movement 1, then partner 2 does 10 reps movement 1
and so on!
Scale as needed
Lower weight for cleans
regular push up or knee push up
lower weight for BS
Single under
you can mix RX with a scale teammate.
Open workout 19.3
Vendredi, 8 mars 2019
CrossFit Montreal
Part 1:
Open workout 19.3
Open Workout 19.3
For time:
200-ft. dumbbell overhead lunge 50/35
50 dumbbell box step-ups 24/20 ( must alternate legs to start each step)
50 strict handstand push-ups
200-ft. handstand walk
Time cap 10 min
Part 2:
20-30 min slow pace cardio (bike, row, skierg ,skipping etc)
SKILLS-AMRAP18
Jeudi, 7 mars 2019
CrossFit Montreal
Part 1:
15 min work on a weakness
Part 2:
AMRAP 18
15 Burpee wallball 20/14
40m KB Farmers walk 40/32
500m row
10 KB deadlift 40/32
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Scaling:
Scale as needed
OHS-DB SNATCH-PISTOL-MUSCLE UP
Mercredi, 6 mars 2019
CrossFit Montreal
Part 1:
Overhead Squat
Find a 3 rep heavy
Part 2:
4 RFT
10 alt, DB snatch 65/45
10 alt pistols
5 Ring Muscle up
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Scaling:
Lighter weights DB
Assisted pistols
Muscle up transitions or jumping version
C2B-HSPU-SHUTTLES
Mardi, 5 mars 2019
CrossFit Montreal
EVERY 5 MIN FOR 25 MIN
10 C2B pull up
15 HSPU
20X10m shuttles
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Scaling:
Pull up or Ring rows
Pike HSPU
80 sec bike