CrossFit Montreal
Part 1:
BACKSQUAT
3-3-3-3-3 (CLIMBING)
Part 2:
EMOM 15
MIN 1: 200M Row
MIN 2: 12 C2B Pull up
Min 3: 50 double under
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Scaling:
row 150m or 50 sec
8-10 C2B or chin over bar pull up or ring rows
50 secs Single unde or double under practice
Incline DB Bench Press
(use box or plates to elevate one side of the bench)
3X6-8 reps w 60 sec rest between sets
CrossFit Montreal
INTERVALS
(EVERY 5 MINS FOR 25 MINS)
20 Alt DB Snatch 50/35
15 Burpee BJ over 24/20
20 KBS 24/20
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see scaling at gym
CrossFit Montreal
TEAMS OF 2
AMRAP 30
Partner 1:
2 power clean, 2 FS, 2 STO 155/ 110
then
Partner 2:
2 power clean, 2 FS, 2 STO 155/110
then
Partner 1 :
400m run
then
Partner 2:
400m run
(Once partner gets back from the run, partner 1 can start again on the bar for round 2)
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Scaling:
Scale as needed
CrossFit Montreal
Part 1:
Deadlift 5x5
Part 2:
EMOM 16
MIN 1: Echo bike (15/13)
MIN 2: 10 Ring dips
MIN 3: 50 sec JJ Battle ropes
MIN 4: 12 pull ups (choose varation)
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Scaling:
50 sec bike
Dip variations
Battle rope waves
Ring rows
CrossFit Montreal
Part 1:
Drop Snatch
5X3w empty BB
(from toes, 3 sec pause count than drop into full squat)
5X3w empty bb
Part 2:
Overhead Squat :
3X3
Part 3:
EMOM 15
MIN 1: 15 WB (20/14)
MIN 2: 2 legless rope climbs
MIN 3: 20m Bear walk
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Scaling:
Lighter WB
Regular rope climbs
50 sec Bear walk