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CrossFit Montreal is the first CrossFit Affiliate centre in Quebec, and continues to provide excellence and to be a reference for Crossfit in Quebec

Blog/WODs


BB complex+AMRAP15
Wednesday, November 21, 2018


CrossFit Montreal

Part 1:

FIND 1 REP HEAVY

1 Snatch pulll + 1 Hang power snatch+ 1 Squat Snatch

Part 2:

AMRAP15

10 Wallball 20/14

10 Shuttle X10M

Scaling:

WB @ 16/10 or less


Row-HSPU-Pull up
Tuesday, November 20, 2018



CrossFit Montreal

5 Rounds for time (time cap 35 mins)

800m row

15 HSPU

10 C2B PULL UP

Rounds Scaling:

mod1:

4 rounds for time

movement scaling:

15 pike HSPU or DB push press (Choose weight)

Regular pull ups or ring rows


BS-EM20
Monday, November 19, 2018


CrossFit Montreal

Part 1:

Backsquat (15 mins)

3-3@85% OF 1RM

2-2 @ 90% OF 1RM

Part 2:

EMOM 20

Min 1: 12/10 Cals echo bike or 15/12 CALS Airdyne

Min 2: 50 Double under

Min  3: 15 Burpess

Min 4: 8  Power clean 135/95

Scaling:

80 single unders

10 burpees

Power clean at 95/65 or less

Extras:

BB Good mornings 3X8-10

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


AMRAP25 -4
Sunday, November 18, 2018


X-MAS PARTY, December 8  at 8pm

at aLord William Pub 

https://lordwilliampub.com

If you are not on Facebook or the CrossFit Montreal Facebook private group,

pic your menu from the picture (one choice in section 1 and one choice in section 2) and send your choices toi nfo@crossfitmontreal.ca

If you’re on Facebook, make your choice in the  PRIVATE GROUP


CrossFit Montreal

AMRAP 25

20M BEAR WALK

20 STARFISH

20 ONE DB DROP SQUAT 35/20

20 (10/10) 1 -arm KB STRICT PRESS


Sync
Saturday, November 17, 2018


CrossFit Montreal

Teams of 2

AMRAP 25

20 Synchronized med ball cleans 20/14

20 Synchronized alt DB snatch 50's/35's

20 DB box step up (divide as you want) 24/20 &  50's/35's

1000m row

Scaling: