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Drop snatch-OHS-EMOM 15
Thursday, April 4, 2019


CrossFit Montreal

Part 1:

Drop Snatch

5X3w empty BB

(from toes, 3 sec pause count than drop into full squat)

5X3w empty bb

Part 2:

Overhead Squat :

3X3

Part 3:

EMOM 15

MIN 1: 15 WB (20/14)

MIN 2: 2 legless rope climbs

MIN 3: 20m Bear walk

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Scaling:

Lighter WB

Regular rope climbs

50 sec Bear walk


Clean-3RFT
Wednesday, April 3, 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
Tuesday, April 2, 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
Monday, April 1, 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
Sunday, March 31, 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