Blog/WODs
CrossFit Montreal-Saturday September 27
Saturday, September 27, 2014
(Courtesy of competitorstraining.com)
1. Clean and Jerk
Clean from low hang + Push Jerk + Split Jerk – quickly work up to a heavy set, no fails – this should not take more than 10 minutes.
2. AMRAP 30:
500m Row
10 C2B Pull ups
Goal is to complete 5k+ within the 30 mins.
CrossFit Montreal-Friday September 26
Friday, September 26, 2014
(Courtesy of competitorstraining.com)
1. Snatch
Power Snatch + Squat Snatch – quickly work up to a heavy set, no fails – this should not take more than 10 minutes.
2. Back Squat
EMOMx10: 1 rep, across
3. 3RFT:
60 Double unders
30 Wall Balls, 20/14
15 Deads, 245/175
CrossFit Montreal-Thursday September 25
Thursday, September 25, 2014
Rest day if following the competitorstraining.com cycle
Optional
Teams of 2:(if no partner do half the reps and do 10 bearwalks of 120ft instead of wheel barrow)
2000m row (divide as you want)
300 jumping knee tucks(knees clip inside of elbows during the jump)
300 KB SDLHP 32/24
20 x 120 ft wheelbarrow (60 ft back and forth) you have to complete entire 120ft before switching to other partner
CrossFit Montreal-Wednesday September 24
Wednesday, September 24, 2014
Option 1 (Courtesy of competitorstraining.com)
Scaled version
1. Jerks
A. 1 Heavy Push Jerk from Back Rack
B. 1 Heavy Split Jerk from Back Rack
C. 1 Heavy Push Jerk from Front Rack
D. 1 Heavy Split Jerk from Front Rack
2. Squat
3×3 Back Squat, across
3. EMOMx15
3 rounds of:
Min 1 – 7 Push Jerks at 60% of best lift from any of the Jerks in #1
Min 2 – :45 second hollow hold
Min 3 – 5 pull ups – complete as many strict as possible, then finish off the set of 5 by kipping.
Option 2 (Courtesy of competitorstraining.com)
RX version
1. Jerks
A. 1 Heavy Push Jerk from Back Rack
B. 1 Heavy Split Jerk from Back Rack
C. 1 Heavy Push Jerk from Front Rack
D. 1 Heavy Split Jerk from Front Rack
2. Squat
3×3 Back Squat, across
3. EMOMx15
3 rounds of:
Min 1 – 7 Push Jerks at 60% of best lift from any of the Jerks in #1
Min 2 – :45 second hollow hold
Min 3 – 5 unbroken MU – complete as many strict as possible, then finish off the set of 5 by kipping.
CrossFit Montreal-Tuesday September 23
Tuesday, September 23, 2014
Option 1& 2 : (Courtesy of competitorstraining.com)
For time:
10-9-8-7-6-5-4-3-2-1 Front Squat, 155/105
200m Run after every round.