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Skills-Open 13.1
Wednesday, January 23, 2019


CrossFit Montreal

Part 1:

Skills

Handstand

Handstand walk or handstand hold or handstand shoulder tap

or kick to handstand

Part 2:

CrossFit Open 13.1 (2013)

Proceed through the sequence below completing as many reps as possible in 17 minutes of:

40 Burpees

30 snatch 75/45 (power or squat)

30 Burpees

30 snatch 135/75

20 Burpees

30 snatch 165/100

10 burpees

210/120 lb snatch max  reps as possible

Scaling:

adjust load so you can keep working out for the full 17 minutes


DB Walking lunge-DB C&J-Skipping
Tuesday, January 22, 2019


CrossFit Montreal

AMRAP 20

20m DB walking lunge 50s/35s(in front rack)

10 Hang db clean & Jerk 50s/35s

30 double unders unbroken (if you miss restart double unders)

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Scaling:

35\20 db or lighter

Double unders not unbroken

or 90 single skips


BS-E2M16
Monday, January 21, 2019


CrossFit Montreal

Part 1

Backsquat (18 mins)

Find 1 rep heavy for the day 

EVERY 2 MINS FOR 16 MIN

10 CAL ROW+6 C2B PULL UP + 4 T2B

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Scaling:

kipping pull up or ring rows

t2 sky or knees to elbows

Treat as AMRAP if you can't fit all reps in the 2 mins


Every 4 mins for 20 min (5rds)
Sunday, January 20, 2019


CrossFit Montreal

Every 4 mins for 20 min (5rds)

20 alterned DB Snatch 50/35

20 hollow rock

2 leg less rope climbs

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Scaling: lighter DB

20 sit -up

Rope climbs w legs or 4 mod-feet on ground


Team-3-amrap
Saturday, January 19, 2019


CrossFit Montreal

TEAM WOD (TEAMS OF 3)

AMRAP 25

100 Cals Echo bike OR 120 Cals Airdyne

100 Cal row

100  Front Squat (from floor) 135/95

100 KBS 20/16

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(If no partner, 33 reps of each movements)

Scaling:

Front Squat any weight

FS ligther load

KBS ligther kb