Blog/WODs
CrossFit Montreal-Wednesday January 7
Wednesday, January 7, 2015
(Courtesy of competitorstraining.com)
Option 1: RX
1. Conditioning
3×1,000m Row, rest as needed – goal is maintain your 2k pace from last week across all three sets.
2. Snatch Technique
A. 5x”Second Pull Drill” – stay under 65%
Slowly pull the bar from the knees (shoulders over the bar) to the pockets (torso vertical), return to the above the knee position and complete a power snatch
B. 5×2 single Power Snatches, climbing – but keep it moderate, not heavy.
CrossFit Montreal- Tuesday January 6
Tuesday, January 6, 2015
( courtesy of competitorstraining.com)
Option1: RX version
. Conditioning
“Team Power Drill”
Teams of two, 5 Rounds each of:
5 HSPU
10 Power Clean, 135/95
15 Burpees
20 KBS, 24kg/16kg
25 Wall Balls, 20/14
one athlete completes a full round while the other rests, then switch.
2. Skills
EMOMx10
Odd: Snatch Balance + Sotts Press + 2 OHS
Even: 50 Double unders
CrossFit Montreal-Monday January 5
Monday, January 5, 2015
(courtesy of competitorstraining.com)
Option 1 (Rx version)
1. Conditioning
“The Admiral”
3 Rounds for time of:
20 Burpee Pull ups – bar should be about 6″ above max reach
20 Front Squats, 155/105
20 Box Jumps, 24/20″
2. Snatch
5×1 Snatch From low hang
3. Squat
3×5 Front Squat, across
Option 2 ( scaled version)
1. Conditioning
“The Admiral”
3 Rounds for time of:
20 Burpee Pull ups – bar should be about 6″ above max reach
20 Front Squats, 135/95
20 Box Jumps, 24/20″
2. Squat
3×5 Front Squat, across
CrossFit Montreal-Saturday January 3
Saturday, January 3, 2015
(Courtesy of competitorstraining.com)
1. Jerk
work up to a heavy single
2. “Luke”
400m Run (or 500m row)
15 CJ, 155/105
400m Run (or 500m row)
30 TTB
400m Run (or 500m row)
45 Wall Balls, 20/14
400m Run (or 500m row)
45 KBS, 1.5-pood/1-pood
400m Run (or 500m row)
30 Ring Dips
400m Run (or 500m row)
15 Lunges, 155/105
400m Run (or 500m row)
CrossFit Montreal-Friday January 2
Friday, January 2, 2015
The gym is open from 4pm to 7pm today, Open gym style!
(Courtesy of competitorstraining.com)
1. Conditioning
AMRAP 12:
15 Snatches, 75/55
15 Box Jumps, 24/20
15 Snatches, 95/65
15 Box Jumps, 24/20
15 Snatches, 115/80
15 Box Jumps, 24/20
15 Snatches, 135/95
15 Box Jumps, 24/20
AMRAP Snatches, 155/105
2. Skills
Wall Balls
24-21-18-15-12-9-6-3 unbroken reps for time at 30/20