Blog/WODs
CrossFit Montreal-Tuesday January 13
Tuesday, January 13, 2015
(Courtesy of competitorstraining.com)
Option 1: RX version
1. Conditioning
5min Row, 2:30 rest
4 min Row, 2:00 rest
3 min Row, 1:30 rest
2 min Row, 1 min rest
1 min Row
2. Conditioning
Teams of 2
AMRAP 20:
30 Lateral Barbell Burpees
30 Chest to Bar Pull-Ups
30 Power Cleans*
*Power Clean weight increases each round.
Round 1 – 135/95
Round 2 – 155/105
Round 3 – 185/135
Round 4 – 205/145
Round 5 – AMRAP at 225/155
3. (optional)20-Rep Benchmark
20 Muscle ups for time
Option 2: Scaled Version
1. Conditioning
5min Row, 2:30 rest
4 min Row, 2:00 rest
3 min Row, 1:30 rest
2 min Row, 1 min rest
1 min Row
2. Conditioning
Teams of 2
AMRAP 20:
30 Lateral Barbell Burpees
30 Chest to Bar Pull-Ups
30 Power Cleans*
*Power Clean weight increases each round.
Round 1 – 105/65
Round 2 – 135/75
Round 3 – 165105
Round 4 – 185/115
Round 5 – AMRAP at 205/125
CrossFit Montreal-Monday January 12
Monday, January 12, 2015
(Courtesy of competitorstraining.com)
Option 1: RX Version
1. Conditioning
21 – 15 – 9:
Thruster (95/65)
Front Squat (95/65)
Wall Ball (20/14)
2. Barbell Conditioning
AMRAP 3:
9 Power Snatches, 135/95
15 Power Cleans, 135/95
21 Jerks, 135/95
Max Reps of OHS, 135/95
Score is number of OHS
3. Strength
2×10 Back Squat
Option 2: Scaled Version
1. Conditioning
21 – 15 – 9:
Thruster (65/45)
Front Squat (65/45)
Wall Ball (20/14)
2. Barbell Conditioning
AMRAP 3:
9 Power Snatches, 95/65
15 Power Cleans, 95/65
21 Jerks, 95/65
Max Reps of OHS, 95/65
Score is number of OHS
3. Strength
2×10 Back Squat
CrossFit Montreal-Saturday January 10
Saturday, January 10, 2015
(Courtesy of competitorstraining.com)
1. Conditioning
20-16-12-8 of:
Power Snatch, 95/65
Burpee
Thruster, 95/65
TTB
CrossFit Montreal-Friday January 9
Friday, January 9, 2015
(courtesy of competitorstraining.com)
Option 1: RX version
1. Conditioning
3 RFT:
15 Deads, 245/165
15 Dumbbell Push Press, 50/35
2. Strength
5×5 Overhead Squats
3. Skills
EMOMx10
Odd: 10 Overhead Squats, 95/65
Even: 50 Double unders
Option 2: Scaled version
1. Conditioning
3 RFT:
15 Deads, 225/145
15 Dumbbell Push Press, 45/30
2. Strength
5×5 Overhead Squats
3. Skills
EMOMx10
Odd: 10 Overhead Squats, 75/45
Even: 50 Double unders
CrossFit Montreal-Thursday January 8
Thursday, January 8, 2015
Rest day for competitorstraining.com program
Optional:
3 rounds of 5 mins for reps
(1min per movement, 1 min rest after each round)
Double unders(1min for reps)
Mountain climbers(1min for reps)
Push Press 75/55(1min for reps)
Anchored sit ups(1min for reps)
Sumo deadlfit High Pull 75/55 (1min for reps)
Rest 1 min and repeat 2 more times