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EMOM20-SKILLS
Sunday, March 10, 2019


Remember the time change happens Sunday at 2 a.m., when clocks move forward by one hour. 


CrossFit Montreal

Part 1:

EMOM 20

MIN 1: 20/15 Cal row

MIN 2: 20 KBS 24/20

MIN 3: 12/10 Cals Echo bike OR 15/10 cal Airdyne

MIN 4: 30 hollow rock

Part 2:

Work on a weakness


Team wod -Sat
Saturday, March 9, 2019


Team wod-Sat

TEAMS OF 2

AMRAP 25

10 power clean 135/95

15  Ring push up

20 backsquats from ground 135/95

50 double unders

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Partner 1 does  10 reps movement 1, then  partner 2 does  10 reps movement 1

and so on!

Scale as needed

Lower weight for cleans

regular push up or knee push up

lower weight for BS

Single under

you can mix RX with a scale teammate.


Open workout 19.3
Friday, March 8, 2019


CrossFit Montreal

Part 1:

Open workout 19.3

Open Workout 19.3
For time:
200-ft. dumbbell overhead lunge  50/35
50 dumbbell box step-ups 24/20 ( must alternate legs to start each step)

50 strict handstand push-ups

200-ft. handstand walk

See scaling in class

Time cap 10 min

Part 2:

20-30 min slow pace cardio (bike, row, skierg ,skipping etc)


SKILLS-AMRAP18
Thursday, March 7, 2019


CrossFit Montreal

Part 1:

15 min work on a weakness

Part 2:

AMRAP 18

15 Burpee wallball 20/14

40m KB Farmers walk 40/32

500m row

10 KB deadlift 40/32

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Scaling:

Scale as needed


OHS-DB SNATCH-PISTOL-MUSCLE UP
Wednesday, March 6, 2019


CrossFit Montreal

Part 1:

Overhead Squat

Find a 3 rep heavy

Part 2:

4 RFT

10 alt, DB snatch 65/45

10 alt pistols

5 Ring Muscle up

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Scaling:

Lighter weights DB

Assisted pistols

Muscle up transitions or jumping version