Blog/WODs
CrossFit Montreal-Monday December 1
Monday, December 1, 2014
(Courtesy of competitorstraining.com)
1. AMRAP 10:
3.6.9.12…of:
Thruster, 95/65
C2B Pull ups
2. Snatch
A. Power Snatch + Snatch Balance at 50%, 55%, 65%, 70%
B. Squat Snatch at 75%, 80%, 85%, 90%, 95%, 85%, 80%, 75%, 70%
3. Clean Jerk
A. Squat Clean + Front Squat + Push Jerk + Split Jerk at 45%, 50%, 55%, 60%, 65%
B. Clean and Jerk at 70%, 75%, 80%, 85%, 90%, 85%, 80%, 75%
4. Squat (to be done in Open gym section)
Front Squat, 3×2 across
CrossFit Montreal-Saturday November 29
Saturday, November 29, 2014
(Courtesy of competitorstraining.com)
1. With a 20 min clock…
2 RFT:
29 Air Squats
200m Row
29 Burpees
200m Row
29 Jumping Lunges
200m Row
29 Push ups
200m Row
In remaining time complete AMRAP Clean and Jerks, 135/95
CrossFit Montreal-Friday November 28
Friday, November 28, 2014
(Courtesy of competitorstraining.com)
1. Conditioning
AMRAP 14:
20 Calorie Row
20 1-arm DB Snatches, 70/50 (alternating, 10/side)
2. Strength
Dead Lift
10-8-6-4-2, climbing – goal is to increase the load on one set from the last time we did this.
3. Skills(This part can be completed in the open gym section)
C2B Ladder: 1.2.3.4.5.6.7.8.9.10 Unbroken reps for time (if you are unable to complete the entire ladder unbroken, start back at 1-rep and repeat the ladder as many times as necessary until you have completed 60 reps total).
CrossFit Montreal-Thursday November 26
Thursday, November 27, 2014
(Rest day for competitorstraining.com)
Optional
3 rounds for time of:
50 steps Overhead walking lunges 45\25 plate40 Double unders
20 one arm KB push press 24/16
CrossFit Montreal-Wednesday November 26
Wednesday, November 26, 2014
(Courtesy of competitorstraining.com)
1. Snatch Complex
Power Snatch + Squat Snatch – work up to a heavy set
2. For Time:
30 Power Snatches at 70% of the Snatch Complex above. Every time you break complete 2 Muscle ups