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CrossFit Montreal is the first CrossFit Affiliate centre in Quebec, and continues to provide excellence and to be a reference for Crossfit in Quebec

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Bench-EMOM18
Thursday, December 6, 2018


CrossFit Montreal

Part 1:

Bench press

4X6-8

Part 2:

EMOM 18

MIN 1: 5 T2b +5 C2B

MIN 2:12 ShuttlesX10M

SCALING:

t2s, kt2, kt2, k raises

10 shuttles or 50 sec shuttles


Gym tech-AMRAP20
Wednesday, December 5, 2018


CrossFit Montreal

Part 1:

Gymnastic

10 Min practice one of these movements  w/ coach assistance

HS WALK

HSPU (Any variation)

HS Hold ( no wall or with wall)

Part 2:

AMRAP 20

50 Kettlebell Swings (16/12)

50 Back extensions

50 Push Press (45/35 lb)

50 Wall Balls (20/14 lb)

SCALING:

Lower weight KBS or Russian style KBS

Push press with DB'S 20's or less

WB @ lower weight


Gymnastic tehcnique-EMOM20
Tuesday, December 4, 2018


CrossFit Montreal

Part 1:

Gymnastic

10 Min practice one of these movements  w/ coach assistance

Pull up (Any variation/Progression)

Muscle up (Any variation/Progression)

T2B Progressions

Part 2:

EMOM 20 ( 5 rounds)

MIN 1: 5 Clean 185/135 (power or squat)

MIN 2: 12/10 Cals ECHO BIKE

MIN 3: 15 BJ 24/20

MIN 4: 20 Hollow rock

SCALING:

CLEAN @ 155/110 or less

BIKE 10/8 or 50 secs

BJ lower height

15 or 10 hollow rock or sit-ups

EXTRAS:

DB lat raises 3X10-12

Alt DB curls 3X6-8


AMRAPS4
Monday, December 3, 2018


CrossFit Montreal

Part 1:

Backsquat

20 min to find a 1 rep max BS

or

Backsquat

5-4-3-2-2

Part 2:

AMRAPs 4 ( 3 rounds)

20/15 cal row

20 alt db snatch 50/35

max burpees over rower

2 min rest

SCALING:

15/12 cal row

lower weight db snatch

EXTRAS:

BB Good mornings 3X8-10

Reverse Hyper 3X8-10 @ 50% of BS 1RM


KBS-Leg raise-man makers-skipping
Sunday, December 2, 2018


CrossFit Montreal

AMRAP 25

20 KBS russian style 32/24

20 side/side leg raise over KB

10 DB Man makers 35/20

50 Double under

Scaling:

KBS 24/20 or less

V-up or sit up 

manmakers any weight

100 single unders