CrossFit Montreal
Part 1:
Strict BB press
Find a 1RM
Part 2:
AMRAP 18
10 C2B Pull up
32ft HSWalk
20 Hollow rock
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Scaling:
kipping pull up or Ring rows
3 wallwalks
V-up or sit up
CrossFit Montreal
Part 1:
Deadlift
3-3-3-3-3 (accross or climbing)
Part 2:
EMOM 15
MIN 1: 15 WB 20/14
MIN 2; 20/15 Cal row
MIN 3: 15 KBS Russian style 32/24
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Scaling:
Lighter WB
15/12 cal row
ligther KB
CrossFit Montreal
EVERY5MIN FOR 25 MINS ( 5 rounds)
20 DB Squats 50s/35s
20 Double unders
15 BJ over 24/20
15 Hand release push up
if you can't finish inside 5 mins, treat as an AMRAP25
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Scaling:
lighter weights DB Squats
60 signe unders
Lower height BJ
knee push up
CrossFit Montreal
Team wod :
Teams of 2:
AMRAP 25
Split reps as you want
1000m row
50 1-arm Hang DB clean 50/35
4 rope climbs
Scaling:
Lighter weight DB
2 mod rope climbs
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If alone do half reps
CrossFit Montreal
Part 1:
Workout 19.4
For total time:
3 rounds of:
10 snatches 95/65
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees
Time cap: 12 minutes
Scaling 1:
For total time:
3 rounds of:
10 snatches 65/45
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 chin-over-bar pull-ups
12 bar-facing burpees
may step over bar on the burpees
Scaling 2:
Scale as needed
Part 2:
Work on a weakness