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AMRAP6s
Saturday, March 30, 2019


CrossFit Montreal

TEAMS OF 2

INTERVAL 1: 

AMRAP 6

1000m ROW

MAX Reps Bench Press @155/110

with remaining time

3 min rest

Interval 2:

AMRAP 6 

800m row

Max reps burpee over the erg w remaining time

3min rest

Interval 3

AMRAP 6

800m row 

max trips 20m plate push 45/35

interval 4

AMRAP 6

800m row

then

max rounds

10 c2b

10 thrusters 95/65

w  remaining time

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Scale as needed


C&J-4 RFT
Friday, March 29, 2019


CrossFit Montreal

Part 1:

CLEAN & JERK find a heavy 1 rep

Part 2:

4 rds for time

20 DB snatch 65/45

20 box jump over 24\20

20m Bear walk

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Scaling:

DB snatch lower weight

BJ over lower height


AMRAP20-run-BS-Push up
Thursday, March 28, 2019


CrossFit Montreal

AMRAP 20

400M Run

20 Backsquat (from ground) 135/95

20 Push up

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Scaling :

rowing

lower weight  bs

knee push up


EMOM20(5X4)
Wednesday, March 27, 2019


CrossFit Montreal

EMOM 20 ( 5 RDS)

Min 1: 10 pull up

Min 2: 10 HPSU

Min 3: 15/13 cal bike

Min 4:50 double under

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

Scaling:

Ring rows

pike hspu

50sec bike

max double unders or signles in 1 min


Strict BB press-4RFT
Tuesday, March 26, 2019


CrossFit Montreal

Part 1:

Strict BB press

5-5-5-5 @80% of 1RM

Part 2:

4 rounds for time

25 KBS russian style 32/24

50 steps walking lunge

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Scaling

Lighter weight kbs

static lunge or AS