Blogue/WODs
ROW-BJ-WB
Mardi, 12 février 2019
CrossFit Montreal
5RFT
500M Row
30 Box jumps over 24/20
30 Wallball 20/14
Scaling:
BJ lower height
WB lighter weight
EXTRAS:
Behind neck jerk 4X2@ 70-75%
Reverse hyper strict 3X10-12
BS-18.3
Lundi, 11 février 2019
CrossFit Montreal
Part 1 (15 mins)
Back Squat
3×5 accross (2min rest between sets)
add weight from last Monday's workout or use 75-80% or 1RM
Part 2:
Open Workout 18.3
2 rounds for time of:
100 double-unders
20 overhead squats 115/80
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches 50/35
100 double-unders
12 bar muscle-ups
Time cap: 14 minutes
SCALING:
100 single unders
overhead squats@ 115/80 or less
pull up instead of ring or bar muscle up
you can also choose to do
Jumping ring muscle up or transitions
jumping bar muscle up or Puil ups any kind
Back extension-KBS-Lunge-SDLHP
Dimanche, 10 février 2019
CrossFit Montreal
AMRAP 25
40 back extensions
30 KBS 24/20 Russian style
20 jumping lunge
10 KBSDLHP 24/20
AMRAP5X5
Samedi, 9 février 2019
CrossFit Montreal
AMRAPS
AMRAP 5:
20 Cal row
20 Burpees over rower
MAX DB Thrusters 50s/35sw remaining time
rest 5 minutes
AMRAP 5:
18 cal row
18 burpees over rower
MAX DB Thrusters 50s/35sw remaining time
rest 5 minutes
AMRAP 5:
15 Calorie Row
15 Burpees over rower
MAX DB Thrusters 50s/35sw remaining time
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Scaling:
Scale as needed
BB complex+EMOM 16
Vendredi, 8 février 2019
CrossFit Montreal
Part 1:
BB COMPLEX
1 clean pull+ 1 power clean+ 1 FS+ 1 C&J
Part 2
EMOM 16
MIN 1: 15 Wallball 20/14
Min 2: 12/10 cal bike
Min 3:12 T2B
Min 4: 3 Ring muscle up
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Scaling:
Lower weight WB
50 sec bike
t2sky,kte, knee raise or v-up
Jumping ring muscle up or transitions