Blogue/WODs
BS 5X3-AMRAP18
Lundi, 28 janvier 2019
CrossFit Montreal
Part 1:
BACKSQUAT 3-3-3-3-3 @75%1RM
if you don't know your % use medium weight
Part 2:
AMRAP 18
500M ROW
20 kbs full range 24/20
20 pull up
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Scaling:
KBS 20/16 or lighter
Ring rows
Extra:
Work on a weakness for 15 min
5rds-55/5
Dimanche, 27 janvier 2019
CrossFit Montreal
5 rounds 55/5
Min 1: MB plyo push up
Min 2: Svend press 15/10lb plate
Min 3: Paralette shoot through
Min 4: KB Russian twist 24/20
Min 5: 200m row
Open 11.5
Samedi, 26 janvier 2019
CrossFit Montreal
CROSSFIT OPEN 11.5 (2011)
Complete as many rounds and reps as possible in 20 minutes of:
5 Power cleans 145/100
10 Toes to bar
15 Wall balls 20/14
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Scaling:
Scale as needed
COUPLET-EMOM15
Vendredi, 25 janvier 2019
CrossFit Montreal
Part 1:
50-40-30-20 and 10 rep rounds of:
Double-unders
KB Swings 24/20 russian style
SCALING: 2X reps single skips
Lighter weight KB
(time cap 15 mins)
Rest until minute 15 if you finish before
Part 2:
at min 15
EMOM 15
MIN 1: 12/10 Cal echo bike
MIN 2: 40m bear walk
MIN 3:5 Thrusters 135/95
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Scaling:
50 sec bike
50 sec bearwalk
lighter load thrusters
4RFT-BJ-FW-HSW
Jeudi, 24 janvier 2019
CrossFit Montreal
4 rounds for time
20 BJ over 24/20
40m KB farmer's walk 40/32
40m handstand walk
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Scaling:
lower box on BJ
Ligther KB on farmer's walk
4 wallwalks for HS walk
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EXTRAS
Bench press 3X10-12