CrossFit Montreal
Part 1:
E5MIN For 20 mins
10 Strict HSPU
500m row
8 power clean 135/95
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scaling:
Scaling up:
you can increase weight on cleans every round
Scaling down:
Kipping or mod HSPU
Power clean @ lighter weight
work on a weakness
CrossFit Montreal
Part 1:
EMOM 20
MIN 1: 5 Thrusters (climbing)
MIN 2: 5 Strict pull up
MIN 3: 15 box jump 24/20
MIN 4: 12/10 cal Echo bike
MIN 5: 10 T2B
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Scaling:
kipping pull up or ring rows
box jump any height
50sec echo bike
knee to elbow or knee raises
Part 2:
work on a weakness
CrossFit Montreal
Part 1:
Deadlift
5-5-5 (unbroken, climbing)
Part 2:
Part 2
AMRAP 18
50 Double under
20 push up
20 alt DB snatch 65/45
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Scaling:
50 single unders
mod push up
DB snatch 50/35 or less
CrossFit Montreal
PART 1
AMRAP 20
15 Goblet squats 24/20
20 KBS 24/20
50 steps Walking OHS 45/25
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Scaling: see at the gym
5 MIN REST
Part 2:
EMOM 15
55/5
Station 1: battle ropes
Station 2: slamball
Station 3 :Plank
Station 4:Starfish
Station 5: Svend press 15/10
CrossFit Montreal
AMRAP 25 TEAMS OF 2
10 burpee box jumps 24/20
15/12 CAL echo bike (18/15 AIRDYNE)
5 hang power clean 135/95
5 Power snatch 135/95
Partner 1 does burpee box jumps then partner 2 does burpee box jump
then partner 1 does bike and then partner 2 does bike etc