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2rft-
Friday, January 18, 2019


CrossFit Montreal

2 rounds for time:

50 Box jump, 24/20

25 Jumping pull-ups

50 Burpees 

25 Push press, 45/35

50 Back extensions

25  HSPU

50 Double unders

25 Bootstrappers

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Scaling:

Lower box BJ

pike hspu (box or floor)

100 signe unders

Extras:

10 min pistol practice


Skills-EMOM20
Thursday, January 17, 2019


CrossFit Montreal

Part 1:

Gymnastic skills

Handstand hold or handstand walk practice

Part 2:

EMOM 20

MIN 1: 5 power clean 185/135

MIN 2: 200M ROW

MIN 3: 20 hollow rock

MIN 4: 20M FRISBEE DRAG

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Scaling:

Power clean @ 155/110 or less

V-up or sit up

plank for 50 sec as sub  for frisbee drag 


BS-OPEN13.3
Wednesday, January 16, 2019


CrossFit Montreal

Part 1:

BACKSQUAT

3@85%,2@90%,1@95%, 1@ heavier than 95%

Part 2:

Crossfit Open 13.3

Complete as many rounds and reps as possible in 12 minutes of:

150 Wall balls 20/14

90 Double-unders

30 Ring Muscle-ups

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SCALING:

WB : Lighter ball

180 single skip

jumping ring muscle up or transitions

Extra:

20 Min low intensity cardio 


CF open 18.1
Tuesday, January 15, 2019


CrossFit Montreal

CrossFit Open 2018(  18.1)

Workout 18.1

AMRAP 20 minutes of:

8 toes-to-bars

10(5/5) DB hang clean and jerks 50/35

14-cal. row

Notes: On first rep of  db hang clean, you need to stand up with db and then go into a hang postion before pulling 1st rep. no going straight from ground to  shouders.

Scaling/subs :

-knee raise or sit-up

-Hang clean @ 35/20 or less

If not enough rowers:

Ski erg 14 cals

Echo bike 9/7

Airdyne 12/10


Complex-amrap15
Monday, January 14, 2019


Crossfit Montreal

Part 1

5 min quick ramp up 

then

UNBROKEN

EMOM 3 (climbing)

2 Power snatch +2 OHS

2 min rest 

EMOM 5  (climbing)

1 Squat snatch + 1 OHS

2 min rest

EMOM 5 (climbing)

1 Snatch (power or squat)

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Part 2: Conditionning

AMRAP 15 

50 walking lunges

20 push up

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Scaling:

mod: knee push up

EXTRAS

4X10-12 DB Bent over lat raises