Blogue/WODs
2rft-
Vendredi, 18 janvier 2019
CrossFit Montreal
2 rounds for time:
50 Box jump, 24/20
25 Jumping pull-ups
50 Burpees
25 Push press, 45/35
50 Back extensions
25 HSPU
50 Double unders
25 Bootstrappers
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Scaling:
Lower box BJ
pike hspu (box or floor)
100 signe unders
Extras:
10 min pistol practice
Skills-EMOM20
Jeudi, 17 janvier 2019
CrossFit Montreal
Part 1:
Gymnastic skills
Handstand hold or handstand walk practice
Part 2:
EMOM 20
MIN 1: 5 power clean 185/135
MIN 2: 200M ROW
MIN 3: 20 hollow rock
MIN 4: 20M FRISBEE DRAG
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Scaling:
Power clean @ 155/110 or less
V-up or sit up
plank for 50 sec as sub for frisbee drag
BS-OPEN13.3
Mercredi, 16 janvier 2019
CrossFit Montreal
Part 1:
BACKSQUAT
3@85%,2@90%,1@95%, 1@ heavier than 95%
Part 2:
Crossfit Open 13.3
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls 20/14
90 Double-unders
30 Ring Muscle-ups
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SCALING:
WB : Lighter ball
180 single skip
jumping ring muscle up or transitions
Extra:
20 Min low intensity cardio
CF open 18.1
Mardi, 15 janvier 2019
CrossFit Montreal
CrossFit Open 2018( 18.1)
Workout 18.1
AMRAP 20 minutes of:
8 toes-to-bars
10(5/5) DB hang clean and jerks 50/35
14-cal. row
Notes: On first rep of db hang clean, you need to stand up with db and then go into a hang postion before pulling 1st rep. no going straight from ground to shouders.
Scaling/subs :
-knee raise or sit-up
-Hang clean @ 35/20 or less
If not enough rowers:
Ski erg 14 cals
Echo bike 9/7
Airdyne 12/10
Complex-amrap15
Lundi, 14 janvier 2019
Crossfit Montreal
Part 1
5 min quick ramp up
then
UNBROKEN
EMOM 3 (climbing)
2 Power snatch +2 OHS
2 min rest
EMOM 5 (climbing)
1 Squat snatch + 1 OHS
2 min rest
EMOM 5 (climbing)
1 Snatch (power or squat)
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Part 2: Conditionning
AMRAP 15
50 walking lunges
20 push up
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Scaling:
mod: knee push up
EXTRAS
4X10-12 DB Bent over lat raises