Blogue/WODs
EMOM25(5RD)
Dimanche, 13 janvier 2019
CrossFit Montreal
EMOM 25 ( 5 rounds)
MIN 1: 50 Double unders
MIN 2: 20 GHD Sit up
MIN 3: 200M Row
MIN 4:20m Freesbee drag
MIN 5: 20 D-Ball toss over shoulder
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Scaling
Min 1: max double under in 50sec (max 50)
V-up or sit up
100-150m row
50 sec plank
TEAM-AMRAP35
Samedi, 12 janvier 2019
CrossFit Montreal
TEAM WOD
Teams of 2
AMRAP 35
21-15-9
OHS 135/95
HSPU
then
1000m row
then
30-20-10-20-30
Burpee
ALT1-arm DB Snatch 50/35
then
1000M Row
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if no partner, half reps
Scaling:
Lighter weight on OHS
ab-mat HSPU or Kicks to wall
Lighter DB
E5M-25
Vendredi, 11 janvier 2019
CrossFit Montreal
Every 5 mins for 25 mins
40m Bear walk
5 Bar muscle up
5 unbroken thrusters 135/95
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Scaling1:
Jumping bar muscle up
Kipping or C2B pull up
Thrusters 115/80, 96/65, or less
EXTRAS:
Strict BB row 4X6-8
1rep power snatch + 3rft
Jeudi, 10 janvier 2019
CrossFit Montreal
Find a heavy 1 rep Power Snatch
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Part 2:
3 rounds for time
400m Row
10 Power snatch@ 75% of snatch in part 1
15 T2B
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Scaling:
KTE or knee raises
EXTRAS:
Reverse Hyper 3X8-12 @ 50% BS
BS-EMOM18
Mercredi, 9 janvier 2019
CrossFit Montreal
Part 1: Backsquat
3@80%,2@85%,1@90%, 1@95%
Part 2:
EMOM 18
MIN 1: 12/10 CAL BIKE (15/12 A.D)
MIN 2: 10 C2B PULL UP
MIN 3: 10 RING DIPS
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Scaling:
50 sec on Bike
Lower numbers of reps on C2B
Kipping or Jumping C2b pull up
bar dips or band ring dips
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Extras:
EXTRAS:
GHD Medball sit ups (mb touch ground)
3X20-30 reps 20/14
Bend over DB lateral raises
4X10-12