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Blog/WODs


BS-4RDSX4MIN
Wednesday, March 20, 2019


CrossFit Montreal

Part 1:

Backsquat

5-4-3-2-2

Part 2:

4 rounds 

Min 1: 5 Clean (any style) 185/135

Min 2: 15 Box jump 24/20

Min 3: Echo bike 15/13

Min 4: 1 min rest

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Scaling:

lighter load for clean

lower height for BJ

Echo bike 50 secs


Strict Press-AMRAP 18
Tuesday, March 19, 2019


CrossFit Montreal

Part 1:

Strict BB press

Find a 1RM

Part 2:

AMRAP 18

10 C2B Pull up

32ft HSWalk

20 Hollow rock

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Scaling:

kipping pull up or Ring rows

3 wallwalks

V-up or sit up


Deadlift-EMOM 15
Monday, March 18, 2019


CrossFit Montreal

Part 1:

Deadlift

3-3-3-3-3 (accross or climbing)

Part 2:

EMOM 15

MIN 1: 15 WB 20/14

MIN 2; 20/15 Cal row

MIN 3: 15 KBS Russian style 32/24

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Scaling:

Lighter WB

15/12 cal row

ligther KB


EVERY5MIN FOR 25 MINS ( 5 rounds)
Sunday, March 17, 2019


CrossFit Montreal

EVERY5MIN FOR 25 MINS ( 5 rounds)

20 DB Squats 50s/35s

20 Double unders

15 BJ over 24/20

15 Hand release push up

if you can't finish inside 5 mins, treat as an AMRAP25

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Scaling:

lighter weights DB Squats

60 signe unders

Lower height BJ

knee push up


Teams 2-Amrap25
Saturday, March 16, 2019


CrossFit Montreal

Team wod :

Teams of 2:

AMRAP 25

Split reps as you want

1000m row

50 1-arm Hang DB clean 50/35

4 rope climbs

Scaling:

Lighter weight DB

2 mod rope climbs

————

If alone do half reps