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Blog/WODs


Deadlift-5RFT
Thursday, February 7, 2019


CrossFit Montreal

Part 1:

Deadlift

5x5 climbing

Part 2:

5 rounds for time

40m Bear walk

2 Rope climbs

20 cal row

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Scaling:

6 mod rope climbs


DB SQUATS-D.U-PUSH UP
Wednesday, February 6, 2019


CrossFit Montreal

AMRAP 20

20  DB Squats 50s/35s

20 double unders

20 push up

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Scaling:

DBs any weight

60 single skips

knee push up


extras

Extras
20 Min low intensity cardio 

HS SKILLS-EMOM18
Tuesday, February 5, 2019


CrossFit Montreal

Part 1:

10 min HS walk practice or HS hold 

Part 2:

5 MIN Quick snatch warm-up then

EMOM 18

MIN 1: 2 Power snatch (climbing)  

Min 2: 15 BJ over 24/20

Min 3: 20 Hollow rock

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Scaling:

BJ lower height

Sit up


Backsquat-AMRAP18
Monday, February 4, 2019


CrossFit Montreal

Part 1:

Back Squat 3×5 (2min rest between sets)

add weight from last Monday's 75%


Part 2:

AMRAP 18

500M Row

20 HSPU

20 C2B pull up

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Scaling:

HSPU w abmats or Pike HSPU or push up

Kipping pull up, Ring rows or band pull up


EXTRAS:

BB Good mornings 3X8-10

Reverse Hyper 3X8-10 @ 50% of BS 1RM


Weakness+AMRAP20
Sunday, February 3, 2019


CrossFit Montreal

Part 1:

Work on a gymnastic weakness 10 mins

Part 2:

AMRAP 20

10 Double KB DL 40s/32s

15 wallball 20/14

50 double unders

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SCALING:

Any weight KB DL

Any weight wallball

150 singles