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Workout 19.4
Friday, March 15, 2019


CrossFit Montreal

Part 1:

Workout 19.4

For total time:
3 rounds of:
  10 snatches 95/65
  12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
  10 bar muscle-ups
  12 bar-facing burpees

Time cap: 12 minutes

Scaling 1:

For total time:
3 rounds of:
  10 snatches 65/45
  12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
  10 chin-over-bar pull-ups
  12 bar-facing burpees

may step over bar on the burpees

Scaling 2:

Scale as needed

Part 2:

Work on  a weakness


Jerk-3RFT
Thursday, March 14, 2019


CrossFit Montreal

Part 1:

Jerk(Split or power)

3-3-2-2 (climbing)

Part 2:

3 rounds for time:

20 WB 20/14

25 BJ over 24/20

30 Back extensions

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Scaling:

ligther wallball

lower height box


Power snatch-EMOM15
Wednesday, March 13, 2019


CrossFit Montreal

Part 1:

Find a heavy  1 rep power snatch for the day

Part 2:

EMOM 15

Min 1: Echo bike 14/12 cals

Min 2:50 double under

Min 3: 15 GHD sit up 

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Scaling:

50 sec Echo bike or 15/12 Airdyne

50 sec single unders

V-up or sit up


OHS-AMRAPs 5
Tuesday, March 12, 2019


CrossFit Montreal

Part 1:

EVERY2min for 10 mins

5  OHS from the ground (climbing)

Part 2:

AMRAP5 ( 3 rounds)

10 Thrusters 95/65

20 KBS Russian style 24/20

max bar facing burpees in remaining time

5 min rest

repeat 2 more times

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Scaling:

Lighter weight Thrusters

lighter kb


Pull up-Row-Deadlift
Monday, March 11, 2019


CrossFit Montreal

Part 1:

work on a weakness  for 15 min

Part 2:

3 rounds for time:

15 strict pull-ups

700 m row

10 Deadlift 225/155

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Scaling:

kipping pull up or Ring rows

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