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C2B-HSPU-SHUTTLES
Tuesday, March 5, 2019


CrossFit Montreal

EVERY 5 MIN FOR 25 MIN

10 C2B pull up

15 HSPU

20X10m shuttles

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Scaling:

Pull up or Ring rows

Pike HSPU 

80 sec bike


BS 3-3-3-EMOM18
Monday, March 4, 2019


CrossFit Montreal

Part 1:

Backsquat 3-3-3- (Climbing) 

start at 70% of 1RM  if you know it

Part 2:

EMOM 18

MIN 1: 5 Shoulder to Overhead (climbing)

MIN 2: 10 V-UP

MIN 3: 200m row

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Scaling:

Sit up 

150m row


AMRAP25-4
Sunday, March 3, 2019


AMRAP 25

20 Wallballs 20/14

40m 1-arm KB suitcase carry 32/24 (switch arm every 10m)

20 KBSDLHP 32/24

40 mountain climbers

(see scaling in class)

4rft-Snatch-BJ-Burpees-row
Saturday, March 2, 2019


CrossFit Montreal

4 round for time

10  Power snatch 95/65

20 Box jumps over  24/20

20 Burpees over bar

20 cal row


Open 19.2
Friday, March 1, 2019


CrossFit Montreal

Part 1:

OPEN 19.2

Beginning on an 8-minute clock, complete as many reps as possible of:
  25 toes-to-bars
  50 double-unders
 15 squat cleans, 135/85
 25 toes-to-bars
 50 double-unders
 13 squat cleans, 185/115
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
 25 toes-to-bars
 50 double-unders
 11 squat cleans, 225 /145
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
 25 toes-to-bars
 50 double-unders
 9 squat cleans, 275/175
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
 25 toes-to-bars
 50 double-unders
 7 squat cleans, 315/205

Stop at 20 minutes.

See scaling in class

Part 2:

Work on a weakness