Blogue/WODs
DL-5RFT
Mardi, 8 janvier 2019
CrossFit Montreal
Part 1:
Deadlift (15 mins)
5-5-5 (Climbing)
5 rounds for time
20 Box jump over 24\20
20 Burpees
20 Cal row
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Scaling:
lower box
EMOMS-AMRAP15
Lundi, 7 janvier 2019
CrossFit Montreal
Part 1:
5 min quick ramp up
then
UNBROKEN
EMOM 3 (climbing)
2 Power clean +2FS+ 1 Strict Press
2 min rest
EMOM 3 (climbing)
1 Squat clean + 1 FS+ 2 push press
2 min rest
EMOM 5 (climbing)
1 Clean & Jerk
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Part 2: Conditionning
AMRAP 15
15 wallball 20/14
20 KBS 24/20
30 Double under
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Scaling:
RX+ WB@25lb
mod: lighter WB
Lighter weight for KBS
Double unders: practice double unders and count your misses as a rep if just learning or
90 Single unders
EXTRAS:
- Weighted pull ups 5X2-5 reps
- HS WALK: practice for 10 mins
Gymnastics+EMOM 20
Dimanche, 6 janvier 2019
CrossFit Montreal
Part 1:
GYMNASTIC 10 MINS
Work on HS, HS walk, HSPU drills
Part 2:
EMOM 20
MIN 1: Echo bike 15/12
MIN 2: 15 Zerkbag Snatch
MIN 3: 50 sec Battle ropes
MIN 4: 12 STARFISH
MIN 5: 50 SEC PLANK
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Scaling:
min 1: Bike 12/10 or 50 sec
min 2: Ground to OH w plate
min 3: same
min 4: 15 v-up or 20 sit up
min 5: same
MURPH-Run-pull up-push-up-squat-run
Samedi, 5 janvier 2019
CrossFit Montreal
MURPH
For Time
(divide as you want except for run or row)
1 .6KM Run or row (row if too much snow or ice)
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 .6KM Run or row
SCALING:
RX+= VEST
mod 1:
Half murph ( Complete each reps of a movement before going to next one)
mod 2:
full or half and scale movements
Split J-2RFT
Vendredi, 4 janvier 2019
CrossFit Montreal
Part 1:
(18 mins max)
Split jerk from rack
2-2-2-2-2
Part 2:
2 Rounds for time
800M Row
20 T2B
30 GHD Back extension
40 Double under
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SCALING:
kte or knee raises for t2b
back extension on floor
120 singe unders or practice D.U for 1 min"