CrossFit Montreal
4 rounds for max reps of:
1 minute of WB 20/14
1 minute of GHD sit up
1 minute of box jumps 24/20
1 minute of double under
1 minute of Echo bike for cals
1 min rest
CrossFit Montreal
TEAMS OF 2
Part 1: AMRAP 12
1 burpee over bar + 1 shoulder to overhead 135/95
2 burpees over bar + 2 sto
3 +3 etc
(partner one does the sequence than partner 2 does same sequence before moving to next set...)
(Scale as needed)
10 min rest then
Part 2:
5 rounds for time (alternating each round with patner so 10 rds total)
5 Squat Cleans 155/115
10 Pull-Ups
200 meter Row
(scale as needed)
CrossFit Montreal
Part 1:
Work on HS walk/hspu
Part 2:
EMOM 16 ( 2 rds)
MIN 1: 10 DEADLIFT 225/155
MIN 2: 10 HSPU
MIN 3: 8 DEADLIFT 225/155
MIN 4: 8 HSPU
MIN 5: 5 Deadlift 315/205
MIN 6; 25 ft HS walk
MIN 7: 3 Deadlift 315/205
Min 8: 50 ft HS walk
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Scaling; Deadlift 185/135 or less
Hand release push up for HSPU
25 ft Bear crawl and 50ft Bear crawl
CrossFit Montreal
Part 1:
4X8-12 (2 reps in reserve)
Part 2:
EMOM 16 (4 rds)
MIN 1: 12/10 CAL BIKE
Min 2: 15 KBS 24/20 (full range)
Min 3:15 D-B toss over shoulder (choose weight)
Min 4: 10 X10m shuttles
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Scaling:
50 sec on bike
lighter weight KBS
Shuttle runs for 50 sec
CrossFit Montreal
Part 1:
15 MINS To work on Clean technique
Part 2:
Open Workout 18.2 & 18.2 a
18.2
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats 50s/35s
Bar-facing burpees
Scaling 35s/20s or less
18.2a
1-rep-max clean
Time cap: 12 minutes to complete 18.2 AND 18.2a
BB Curl 3X8-10
BB Tricep extensions 3X8-10