Centre Fitness

Nous vous aidons à atteindre l'harmonie, l'équilibre, la passion et vous sentir incroyablement bien au quotidien grâce à l'exercise et la nutrition

Blogue/WODs


Jerk-3RFT
Jeudi, 14 mars 2019


CrossFit Montreal

Part 1:

Jerk(Split or power)

3-3-2-2 (climbing)

Part 2:

3 rounds for time:

20 WB 20/14

25 BJ over 24/20

30 Back extensions

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Scaling:

ligther wallball

lower height box


Power snatch-EMOM15
Mercredi, 13 mars 2019


CrossFit Montreal

Part 1:

Find a heavy  1 rep power snatch for the day

Part 2:

EMOM 15

Min 1: Echo bike 14/12 cals

Min 2:50 double under

Min 3: 15 GHD sit up 

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Scaling:

50 sec Echo bike or 15/12 Airdyne

50 sec single unders

V-up or sit up


OHS-AMRAPs 5
Mardi, 12 mars 2019


CrossFit Montreal

Part 1:

Every 2min for 10 mins

5  OHS from the ground (climbing)

Part 2:

AMRAP5 ( 3 rounds)

10 Thrusters 95/65

20 KBS Russian style 24/20

max bar facing burpees in remaining time

5 min rest

repeat 2 more times

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Scaling:

Lighter weight Thrusters

lighter kb 


Pull up-Row-Deadlift
Lundi, 11 mars 2019


CrossFit Montreal

Part 1:

work on a weakness  for 15 min

Part 2:

3 rounds for time:

15 strict pull-ups

700 m row

10 Deadlift 225/155

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Scaling:

kipping pull up or Ring rows

Deadlift= lower load


EMOM20-SKILLS
Dimanche, 10 mars 2019


Un rappel qu’on avance l’heure  Dimanche à partir de 2h00 du matin. 


CrossFit Montreal

Part 1:

EMOM 20

MIN 1: 20/15 Cal row

MIN 2: 20 KBS 24/20

MIN 3: 12/10 Cals Echo bike OR 15/10 cal Airdyne

MIN 4: 30 hollow rock

Part 2:

Work on a weakness