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4rds for max reps
Sunday, February 17, 2019


CrossFit Montreal

4  rounds for max reps of:

1 minute of WB 20/14

1 minute of GHD sit up 

1 minute of box jumps 24/20

1 minute of double under

1 minute of Echo bike for cals

1 min rest


TEAM-2-AMRAP12+5RFT
Saturday, February 16, 2019


CrossFit Montreal

TEAMS OF 2

Part 1: AMRAP 12

1 burpee over bar + 1 shoulder to overhead 135/95

2 burpees over bar  + 2 sto 

3 +3 etc

(partner one does the sequence than partner 2 does same sequence before moving to next set...)

(Scale as needed)

10 min rest then

Part 2:

5 rounds for  time (alternating each round with patner so 10 rds total)

5 Squat Cleans 155/115 

10 Pull-Ups

200 meter Row

(scale as needed)


HS-EMOM16
Friday, February 15, 2019


CrossFit Montreal

Part 1:

Work on HS walk/hspu

Part 2:

EMOM 16 ( 2 rds)

MIN 1: 10  DEADLIFT 225/155

MIN 2: 10 HSPU

MIN 3: 8 DEADLIFT 225/155

MIN 4: 8 HSPU

MIN 5: 5 Deadlift 315/205

MIN 6; 25 ft  HS walk

MIN 7: 3 Deadlift 315/205

Min 8: 50  ft HS walk

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Scaling; Deadlift 185/135 or less

Hand release push up for HSPU

25 ft Bear crawl and 50ft Bear crawl


Bench-EMOM16
Thursday, February 14, 2019


CrossFit Montreal

Part 1:

4X8-12 (2 reps in reserve)

Part 2:

EMOM 16  (4 rds)

MIN 1: 12/10 CAL BIKE

Min 2: 15 KBS 24/20 (full range)

Min 3:15 D-B toss over shoulder (choose weight)

Min 4: 10 X10m shuttles

------------------------------------

Scaling:

50 sec on bike

lighter weight KBS

Shuttle runs for 50 sec


open 18.2 & 18.2a
Wednesday, February 13, 2019


CrossFit Montreal

Part 1:

15 MINS To work on Clean technique

Part 2:

Open Workout 18.2 & 18.2 a

18.2

1-2-3-4-5-6-7-8-9-10 reps for time of:

Dumbbell squats 50s/35s

Bar-facing burpees

Scaling 35s/20s or less

18.2a

1-rep-max clean

Time cap: 12 minutes to complete 18.2 AND 18.2a


Extras:

BB Curl 3X8-10

BB Tricep extensions 3X8-10