CrossFit Montreal
Part 1:
BACKSQUAT
3-3-3-3-3 (CLIMBING)
Part 2:
EMOM 15
MIN 1: 200M Row
MIN 2: 12 C2B Pull up
Min 3: 50 double under
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Scaling:
row 150m or 50 sec
8-10 C2B or chin over bar pull up or ring rows
50 secs Single unde or double under practice
Extra:
Incline DB Bench Press
(use box or plates to elevate one side of the bench)
3X6-8 reps w 60 sec rest between sets
INTERVALS
(EVERY 5 MINS FOR 25 MINS)
20 Alt DB Snatch 50/35
15 Burpee BJ over 24/20
20 KBS 24/20
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see scaling at gym
CrossFit Montreal
TEAMS OF 2
AMRAP 30
Partner 1:
2 power clean, 2 FS, 2 STO 155/ 110
then
Partner 2:
2 power clean, 2 FS, 2 STO 155/110
then
Partner 1 :
400m run
then
Partner 2:
400m run
(Once partner gets back from the run, partner 1 can start again on the bar for round 2)
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Scaling:
Scale as needed
CrossFit Montreal
Part 1:
Deadlift 5x5
Part 2:
EMOM 16
MIN 1: Echo bike (15/13)
MIN 2: 10 Ring dips
MIN 3: 50 sec JJ Battle ropes
MIN 4: 12 pull ups (choose varation)
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Scaling:
50 sec bike
Dip variations
Battle rope waves
Ring rows
CrossFit Montreal
Part 1:
Drop Snatch
5X3w empty BB
(from toes, 3 sec pause count than drop into full squat)
5X3w empty bb
Part 2:
Overhead Squat :
3X3
Part 3:
EMOM 15
MIN 1: 15 WB (20/14)
MIN 2: 2 legless rope climbs
MIN 3: 20m Bear walk
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Scaling:
Lighter WB
Regular rope climbs
50 sec Bear walk