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Blog/WODs


ROW-BJ-WB
Tuesday, February 12, 2019


CrossFit Montreal

5RFT

500M Row

30 Box jumps over 24/20

30 Wallball 20/14

Scaling:

BJ lower height

WB lighter weight


EXTRAS:

Behind neck jerk 4X2@ 70-75%

Reverse hyper strict 3X10-12


BS-18.3
Monday, February 11, 2019


CrossFit Montreal

Part 1 (15 mins)

Back Squat

3×5 accross  (2min rest between sets)

add weight from last Monday's workout or use 75-80% or 1RM


Part 2:

Open Workout 18.3

2 rounds for time of:

100 double-unders

20 overhead squats 115/80

100 double-unders

12 ring muscle-ups

100 double-unders

20 dumbbell snatches 50/35

100 double-unders

12 bar muscle-ups

Time cap: 14 minutes

SCALING:

100 single unders

overhead squats@ 115/80 or less

pull up instead of ring or bar muscle up

you can also choose to do 

Jumping ring muscle up or transitions

jumping bar muscle up or Puil ups any kind


EXTRAS
Hang snatch above knees
4X2 @ 65-70%
BB ROWS
3X 8-10

Back extension-KBS-Lunge-SDLHP
Sunday, February 10, 2019


CrossFit Montreal

AMRAP 25

40 back extensions

30 KBS 24/20 Russian style

20 jumping lunge

10 KBSDLHP 24/20


AMRAP5X5
Saturday, February 9, 2019


CrossFit Montreal

AMRAPS

AMRAP 5:

20 Cal row

20 Burpees over rower

MAX DB Thrusters 50s/35sw remaining time 

rest 5 minutes

AMRAP 5:

18 cal row

18 burpees over rower

MAX DB Thrusters 50s/35sw remaining time 

rest 5 minutes

AMRAP 5:

15 Calorie Row

15 Burpees over rower

MAX DB Thrusters 50s/35sw remaining time 

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Scaling:

Scale as needed


BB complex+EMOM 16
Friday, February 8, 2019


CrossFit Montreal

Part 1:

BB COMPLEX

1 clean pull+ 1 power clean+ 1 FS+ 1 C&J


Part 2

EMOM 16

MIN 1: 15 Wallball 20/14

Min 2: 12/10 cal bike

Min 3:12 T2B

Min 4: 3 Ring muscle up

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

Scaling:

Lower weight WB

50 sec bike

t2sky,kte, knee raise or v-up

Jumping ring muscle up or transitions