Blog/WODs
CrossFit Montreal-Friday October 3
Friday, October 3, 2014
(Courtesy of Competitorstraining.com)
1. Snatch
5×1 at Hang Squat Snatch at 80%
2. Front Squat
5×1 across at 90%
3. 20 Muscle ups for time*
*rest 90 seconds every time you break
4. 5RFT:
12 KBS, 2-pood/1.5pood
12 TTB
250m Row
CrossFit Montreal- Thursday October 2
Thursday, October 2, 2014
Rest day for those following the competitorstraining programming
Optional
(Time doesn't reset after Elizabeth)
Elizabeth
21-15-9 reps for time of:
135/95 cleans
Ring dips
then
21-15-9
Burpees
KB swings 24/20
CrossFit Montreal-Wednesday October 1
Wednesday, October 1, 2014
Option 1(Courtesy of competitorstraining.com)
2015 OPEN ATHLETES
1. Squat
3×3 Back Squat, across
2. Sumo Dead Lift
3-rep, Heavy
3. EMOMx14
Odd: Odd: 5 Sumo Deads, 255/175+ 15 Air Squats + AMRAP Double unders
Even: Rest
Option 2 (Courtesy of competitorstraining.com)
2015 OPEN ATHLETES
1. Squat
3×3 Back Squat, across
2. Sumo Dead Lift
3-rep, Heavy
3. EMOMx14
Odd: 5 Sumo Deads, 315/225 + 15 Air Squats + AMRAP Double unders
Even: Rest
CrossFit Montreal-Tuesday September 30th
Tuesday, September 30, 2014
Option 1 (Courtesy of competitorstraining.com)
Scaled version
1. “Heather” Scaled
For Time:
800m Run, followed by:
5 RFT:
12 pull ups
9 Squat Snatch, 95/65
6 kipping HSPU on Box
followed by:
800m Run
20 Burpees
2. 4 Rounds NOT for time of:
Max unbroken pull ups
Max Bench Press, bodyweight
There is no rest between the MU and BP. Rest as needed between rounds.
Option 2 (Courtesy of competitorstraining.com)
RX version
1. “Heather”
For Time:
800m Run, followed by:
5 RFT:
12 C2B
9 Squat Snatch, 95/65
6 Strict HSPU
followed by:
800m Run
20 Burpees
2. 4 Rounds NOT for time of:
Max unbroken Muscle ups
Max Bench Press, bodyweight
There is no rest between the MU and BP. Rest as needed between rounds.
CrossFit Montreal-Monday September 29
Monday, September 29, 2014
(Courtesy of competitorstraining.com)
1. Front Squat
5×5, across
2. “Grace”
30 Clean and Jerks, 135/95
3. Rowing
3x1000m, 3 minutes rest