Blogue/WODs
Clean-3RFT
Mercredi, 3 avril 2019
CrossFit Montreal
Part 1:
Clean
Every 2min for 20 mins
2 Cleans (climbing) Choice of power or Squat version
cleans do not have to be unbroken
Part 2:
3 rds for time:
-20 burpees
-25 T2B
-accumulate 1min in the plank
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Scaling:
T2S,KTE, knee raise
Press-EV5M20
Mardi, 2 avril 2019
CrossFit Montreal
Part 1:
Strict press
3-3-3-3 %90% 1RM
Part 2:
Every 5 min for 20 mins (4 rds)
30 cal row
20 Box jumps 24/20
5 Muscle up (chose bar or rings)
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Scaling:
Box jumps@lower height
Transitions or jumping muscle up variations
If you can'T finish within 5 mins, treat workout as an AMRAP
BS-AMRAP.20
Lundi, 1 avril 2019
CrossFit Montreal
Part 1:
Backsquat
5-4-3-2-2
Part 2:
AMRAP 20
20 Push up
20 KBS 24/20 (full range)
20 GHD Back extensions
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Scaling options
Knee push up
KBS: 20/16 or less
Supermans
Farmers walk-skipping-hollows-rope climb
Dimanche, 31 mars 2019
CrossFit Montreal
Part 1:
Work on a weakness (10 mins)
Part 2:
AMRAP 20
40m KB farmer's walk 40/32
100 Double unders
50 hollow rock
5 rope climbs
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Scaling:
Farmers walk 32/28, 28/24 or less
300 single unders
50 V-up or sit up
8 mod rope climbs
AMRAP6s
Samedi, 30 mars 2019
CrossFit Montreal
TEAMS OF 2
INTERVAL 1:
AMRAP 6
1000m ROW
MAX Reps Bench Press @155/110
with remaining time
3 min rest
Interval 2:
AMRAP 6
800m row
Max reps burpee over the erg w remaining time
3min rest
Interval 3
AMRAP 6
800m row
max trips 20m plate push 45/35
interval 4
AMRAP 6
800m row
then
max rounds
10 c2b
10 thrusters 95/65
w remaining time
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Scale as needed