Blogue/WODs
Skills-Open 13.1
Mercredi, 23 janvier 2019
CrossFit Montreal
Part 1:
Skills
Handstand
Handstand walk or handstand hold or handstand shoulder tap
or kick to handstand
Part 2:
CrossFit Open 13.1 (2013)
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
30 snatch 75/45 (power or squat)
30 Burpees
30 snatch 135/75
20 Burpees
30 snatch 165/100
10 burpees
210/120 lb snatch max reps as possible
Scaling:
adjust load so you can keep working out for the full 17 minutes
DB Walking lunge-DB C&J-Skipping
Mardi, 22 janvier 2019
CrossFit Montreal
AMRAP 20
20m DB walking lunge 50s/35s(in front rack)
10 Hang db clean & Jerk 50s/35s
30 double unders unbroken (if you miss restart double unders)
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Scaling:
35\20 db or lighter
Double unders not unbroken
or 90 single skips
BS-E2M16
Lundi, 21 janvier 2019
CrossFit Montreal
Part 1
Backsquat (18 mins)
Find 1 rep heavy for the day
EVERY 2 MINS FOR 16 MIN
10 CAL ROW+6 C2B PULL UP + 4 T2B
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Scaling:
kipping pull up or ring rows
t2 sky or knees to elbows
Treat as AMRAP if you can't fit all reps in the 2 mins
Every 4 mins for 20 min (5rds)
Dimanche, 20 janvier 2019
CrossFit Montreal
Every 4 mins for 20 min (5rds)
20 alterned DB Snatch 50/35
20 hollow rock
2 leg less rope climbs
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Scaling: lighter DB
20 sit -up
Rope climbs w legs or 4 mod-feet on ground
Team-3-amrap
Samedi, 19 janvier 2019
CrossFit Montreal
TEAM WOD (TEAMS OF 3)
AMRAP 25
100 Cals Echo bike OR 120 Cals Airdyne
100 Cal row
100 Front Squat (from floor) 135/95
100 KBS 20/16
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(If no partner, 33 reps of each movements)
Scaling:
Front Squat any weight
FS ligther load
KBS ligther kb