Blogue/WODs
Deadlift-5RFT
Jeudi, 7 février 2019
CrossFit Montreal
Part 1:
Deadlift
5x5 climbing
Part 2:
5 rounds for time
40m Bear walk
2 Rope climbs
20 cal row
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Scaling:
6 mod rope climbs
DB SQUATS-D.U-PUSH UP
Mercredi, 6 février 2019
CrossFit Montreal
AMRAP 20
20 DB Squats 50s/35s
20 double unders
20 push up
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Scaling:
DBs any weight
60 single skips
knee push up
extras
HS SKILLS-EMOM18
Mardi, 5 février 2019
CrossFit Montreal
Part 1:
10 min HS walk practice or HS hold
Part 2:
5 MIN Quick snatch warm-up then
EMOM 18
MIN 1: 2 Power snatch (climbing)
Min 2: 15 BJ over 24/20
Min 3: 20 Hollow rock
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Scaling:
BJ lower height
Sit up
Backsquat-AMRAP18
Lundi, 4 février 2019
CrossFit Montreal
Part 1:
Back Squat 3×5 (2min rest between sets)
add weight from last Monday's 75%
Part 2:
AMRAP 18
500M Row
20 HSPU
20 C2B pull up
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Scaling:
HSPU w abmats or Pike HSPU or push up
Kipping pull up, Ring rows or band pull up
EXTRAS:
BB Good mornings 3X8-10
Reverse Hyper 3X8-10 @ 50% of BS 1RM
Weakness+AMRAP20
Dimanche, 3 février 2019
CrossFit Montreal
Part 1:
Work on a gymnastic weakness 10 mins
Part 2:
AMRAP 20
10 Double KB DL 40s/32s
15 wallball 20/14
50 double unders
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SCALING:
Any weight KB DL
Any weight wallball
150 singles