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Open 19.1 +3RFT
Friday, February 22, 2019

CrossFit Montreal

Part 1:

Workout 19.1

Complete as many rounds as possible in 15 minutes of:

19 wall-ball shots 20/14 (10ft/9ft)

19-cal. row


The workout begins with the medicine ball on the ground and athlete standing tall. After the call of “3, 2, 1… go,” the athlete will pick up the ball and perform the wall-ball shots. After 19 reps are complete, the athlete will move to the rower and pull 19 calories. The monitor must read 19 calories before the athlete can unstrap and move back to the wall-ball shots for the next round.

The athlete’s score will be the total number of repetitions completed within the 15-minute time cap. Each calorie completed on the row will be equal to 1 rep.

There is no tiebreak for this workout.

see scaling options at the gym


3 Rounds for time

50  sit up

50 back extension

20 alt db clean 50/35

scale as needed

Bear-Farmer-MB clean-Rope climb
Thursday, February 21, 2019

CrossFit Montreal

Part 1:


40M Bearwalk

40M KB Farmers walk 40/32

20 Medball Clean 20/14

2 rope climbs


Scale as needed

Part 2:

work on a weakness

BB complex-weakness + low intensity cardio
Wednesday, February 20, 2019

CrossFit Montreal

Part 1

BB complex 20 mins

2 power clean+ 1 shoulder to overhead (climbing)


Option 1: work on a weakness for 15 mins

Option 2: 20 min low intensity cardio (bike,row, ski erg)

Snatch-EMOM15( 5RDS)
Tuesday, February 19, 2019

CrossFit Montreal

Part 1:

Snatch (18 mins)

Find a heavy 1 rep for the day

Part 2:


MIN 1: 15 kbs russian style 32/24

MIN 2: 20 hollow rock 

MIN 3: 50 double unders



any weight kbs

any weight thrusters

50 single unders

3rft-row+5rds strict cindy
Monday, February 18, 2019

CrossFit Montreal


3 rounds for time of:

1,000-meter row

5 rounds of strict cindy (5 strict pull-ups, 10 push-ups, and 15 )

, no hands on legs for support

Push up as strict as possible, (thighs and chest touch the ground for each rep)




3 rounds for time of:

1,000-meter row

5 rds of :3 Strict Pull Ups,10 Push Ups, 15  Squats


3 rounds for time of:

1,000-meter row 

5rds of  5 kipping Pull Ups or Ring rows,10 Push Ups any style, 15  Squats