Blog/WODs
CrossFit Montreal-Tuesday November 25
Tuesday, November 25, 2014
(Courtesy of competitorstraining.com)
1. Team Tuesday
With a running clock:
A. 15-12-9 Burpee Facing Box Jump Overs, 24/20
150m Row after every round.
B. 12-9-6 Burpee Facing Box Jump Overs, 24/20
150m Row after every round.
C. 9-6-3 Burpee Facing Box Jump Overs, 24/20
150m Row after every round.
Athlete 1 completes all of “A” (the 15-12-9 and rows). When athlete 1 comes back from the third 150m Row of “A” they will tag athlete 2 who will also complete all of “A”. Once athlete 2 is done they will tag athlete 1, who can then begin to work on “B”. Time is called when athlete 2 completes “C”.
2. Skills
EMOMx10:
Odd: 50 Double unders
Even: 50′ HS Walk
CrossFit Montreal-Monday November 24
Monday, November 24, 2014
CrossFit Montreal-Saturday November 22
Saturday, November 22, 2014
(Competitorstraining.com)
1. DeadLift
work up to a heavy set of 5
2. HSPU
50 Strict HSPU for time
3. Teams of Two
3 RFT:
500m Row each
40 Power Cleans, 135/95
40 Box Jump Overs, 24/20
Each team will have two rowers, one barbell and 1 box. Both athletes row at the same time. When both athletes are done rowing 500m, one will go to the barbell, the other to the box and both athletes will start working at the same time. Athletes can switch stations whenever they choose, but only one athlete may be working on one station at a time.
CrossFit Montreal-Friday November 21
Friday, November 21, 2014
(Courtesy of competitorstraining.com)
1. Snatch
5×1 Low Hang Squat Snatch, climbing
2. Squat
3×2 Front Squat
3. “Amanda”
9-7-5 of:
Muscle ups
Squat Snatch, 135/95
4. 3 RFT:
75 Double unders
25 GHDSU
20 1-arm DB Snatch, 70/50 (10/side)
CrossFit Montreal-Thursday November 20
Thursday, November 20, 2014
Rest day for competitorstraining.com
optional:
A) practice handstand walk or handstand hold
B)
AMRAP 15
10 KB SDLHP 32/24
10 push up H.R
15 frog sit ups