Blogue/WODs
STO-Walking lunge-SDLHP-Mountain climber
Samedi, 2 février 2019
CrossFit Montreal
AMRAP 25 TEAMS OF 2
20 DB Shoulder to OH 50s/35s
100 walking lunges w plate 45/25
50 KB SDLHP 24/20
50 Mountain climbers
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Scale as needed!
If no partner , do 1/2 number of reps
EMOM20-CARDIO15
Vendredi, 1 février 2019
CrossFit Montreal
Part 1:
EMOM20
MIN 1: 2 Clean (Climbing-squat or power)
MIN 2: 10 T2B
Scaling:
T2sky-KTE or knee raise
Part 2:
15 MIN Cardio of choice:
Bike, Row,Ski erg, run
BP-BB row-EMOM9
Jeudi, 31 janvier 2019
CrossFit Montreal
Part 1:
Bench Press
4x8-10
Part 2:
Bent over BB row
4X6-8
Part 3:
EMOM 9
MIN 1: Plate push 15m
Min 2: Echo bike 12/10 cals
Min 3: 15 D-ball toss over shoulder( choose weight)
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Scaling: 10m plate push or 50 sec
Echo bike 50s
D-ball toss 50 sec
FS-open 15.3
Mercredi, 30 janvier 2019
CrossFit Montreal
Part 1:
FRONT SQUATS
5-5-5 @75% 1RM
if you don't know your % use medium weight
Part 2:
OPEN 15.3
Complete as many rounds and reps as possible in 14 minutes of:
7 Ring muscle-ups
50 wall-ball shots 20/14
100 double-unders
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Scaling:
Jumping ring muscle up or transitions
Lighter ball for WB
200 single unders
open 17.1
Mardi, 29 janvier 2019
CrossFit Montreal
Workout 17.1
For time:
10 alternated dumbbell snatches 50/35
15 burpee BJ overs 24/20 (burpees 2 ft same time)
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
Time cap: 20 minutes
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Scaling:
DB snatch 35/20 or less
BJ over : any height
Extras:
work on a weakness for 15 mins