Blog/WODs
CrossFit Montreal-Thursday October 24
Thursday, October 24, 2013
Option 1: CrossFit.com
Complete as many rounds as possible in 15 minutes of:15 Chest to bar pull-ups
30 second Ring L-sit hold
Option 2: Force 5
Part A:
For speed3-3-3 muscle snatch
3-3-3 Power Snatch
3-3-3 Snatch pull
Part B:
For time :
1000m row
50 T2B
Option 3: CrossFit Montreal
21-18-15-12-9-6-3
Hand Release push up
Wall ball 20/14
Box jumps 24/20
CrossFit Montreal-Wednesday october 23
Wednesday, October 23, 2013
Option 1: CrossFit.com
Complete as many rounds as possible in 15 minutes of:
Row 250 meters
25 Push-ups
Option 2: Force 5
Part A:
6 rounds
5 SDLHP 135-95
5 Power Clean 135-95
5 OH squats 135-95
cap 12 minutes
Part B:
Pratctice :
Lever front & back
Option 3: CrossFit Montreal
Part A:(15 mins)
Practice technique snatch or 3-3-2-2-1
Part B:
3 rounds for time (start in the order of choice)
3 rope climbs
15 toes to bar
25 KB swings 28/24
25 KB push press 28/24
CrossFit Montreal-Tuesday October 22
Tuesday, October 22, 2013
Option 1: CrossFit.com
Rest day
Option 2: Force 5
Part A:
EMOTM 20
2 reps snatch
Increase weight
Part B:
AMRAP 12
échelle 1-2-3-4-5-6-etc...
Pushups
Box jumps plate 35lb-25lb
Option 3: CrossFit Montreal
AMRAP 20 mins
5 Front Squat 185/155 B:155/115 C:mod
10 Burpees
20 Double unders
CrossFit Montreal-Monday October 21
Monday, October 21, 2013
Option 1: Crossfit.com
Arraché 3-3-2-2-2-1-1-1-1-1 reps
Option 2: Force 5
Part A:
Squats arrière 3 reps
Part B:
4 rondes
400m de course
25 tractions à la barre
cap : 15 minutes
Option 3: CrossFit Montreal
Part A:
épaulé jeté technique ou 3-3-3-2-1
Part B: Fran
21-15-9
Thrusters 95/65
tractions à la barre
CrossFit Montreal-Friday October 18
Friday, October 18, 2013
Option 1: CrossFit.com
Rest Day
Option 2: Force 5
For time Dirty Thirty
30 SDLHP 115lb-75
30 Burpee over the bar
30 Snatch 115lb-75lb
30 CTB pullups
30 Ring dips
30 Tripple unders
Cap : 20 minutes
Option 3: CrossFit Montreal
Filty Fifty
For time:
50 Box jump, 24/20
50 Jumping pull-ups
50 Kettlebell swings, 16
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20/14
50 Burpees
50 Double unders