Blog/WODs
BS 3-3-3-EMOM18
Monday, March 4, 2019
CrossFit Montreal
Part 1:
Backsquat 3-3-3- (Climbing)
start at 70% of 1RM if you know it
Part 2:
EMOM 18
MIN 1: 5 Shoulder to Overhead (climbing)
MIN 2: 10 V-UP
MIN 3: 200m row
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Scaling:
Sit up
150m row
AMRAP25-4
Sunday, March 3, 2019
AMRAP 25
20 Wallballs 20/14
40m 1-arm KB suitcase carry 32/24 (switch arm every 10m)
20 KBSDLHP 32/24
40 mountain climbers
4rft-Snatch-BJ-Burpees-row
Saturday, March 2, 2019
CrossFit Montreal
4 round for time
10 Power snatch 95/65
20 Box jumps over 24/20
20 Burpees over bar
20 cal row
Open 19.2
Friday, March 1, 2019
CrossFit Montreal
Part 1:
OPEN 19.2
Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135/85
25 toes-to-bars
50 double-unders
13 squat cleans, 185/115
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 /145
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275/175
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315/205
Stop at 20 minutes.
See scaling in class
Part 2:
Work on a weakness
OHS-5RFT
Thursday, February 28, 2019
CrossFit Montreal
Part 1:
OHS 5-5-5 CLIMBING
Part 2:
5 RFT
20 KBS Russian style 32/24
64ft HSwalk
15 Ring dips
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Scaling:
lower weight KBS
4 wallwalks for the HS walk
Box dips for the Ring Dips or jumping ring dips