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BS 5X3-AMRAP18
Monday, January 28, 2019


CrossFit Montreal

Part 1:

BACKSQUAT 3-3-3-3-3 @75%1RM

if you don't know your % use medium weight 


Part 2:

AMRAP 18

500M ROW

20 kbs full range 24/20

20 pull up

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Scaling:

KBS 20/16 or lighter

Ring rows


Extra:

Work on a weakness for 15 min


5rds-55/5
Sunday, January 27, 2019


CrossFit Montreal

5 rounds 55/5

Min 1: MB plyo push up

Min 2: Svend press 15/10lb plate

Min 3: Paralette shoot through

Min 4: KB Russian twist 24/20

Min 5: 200m row


Open 11.5
Saturday, January 26, 2019


CrossFit Montreal

CROSSFIT OPEN 11.5 (2011)

Complete as many rounds and reps as possible in 20 minutes of:

5 Power cleans 145/100

10 Toes to bar

15 Wall balls 20/14

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Scaling:

Scale as needed


COUPLET-EMOM15
Friday, January 25, 2019


CrossFit Montreal

Part 1:

50-40-30-20 and 10 rep rounds of:

Double-unders

KB Swings 24/20 russian style

SCALING: 2X reps single skips

Lighter weight KB

(time cap 15 mins)

Rest until minute 15 if you finish before

Part 2:

at min 15

EMOM 15

MIN 1: 12/10 Cal echo bike

MIN 2: 40m bear walk

MIN 3:5 Thrusters 135/95

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Scaling:

50 sec bike

50 sec bearwalk

lighter load thrusters


4RFT-BJ-FW-HSW
Thursday, January 24, 2019


CrossFit Montreal

4 rounds for time

20 BJ over 24/20

40m KB farmer's walk 40/32

40m handstand walk

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Scaling:

lower box on BJ

Ligther KB on farmer's walk

4 wallwalks for HS walk

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EXTRAS

Bench press 3X10-12