Blog/WODs
Jerk-3RFT
Thursday, March 14, 2019
CrossFit Montreal
Part 1:
Jerk(Split or power)
3-3-2-2 (climbing)
Part 2:
3 rounds for time:
20 WB 20/14
25 BJ over 24/20
30 Back extensions
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Scaling:
ligther wallball
lower height box
Power snatch-EMOM15
Wednesday, March 13, 2019
CrossFit Montreal
Part 1:
Find a heavy 1 rep power snatch for the day
Part 2:
EMOM 15
Min 1: Echo bike 14/12 cals
Min 2:50 double under
Min 3: 15 GHD sit up
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Scaling:
50 sec Echo bike or 15/12 Airdyne
50 sec single unders
V-up or sit up
OHS-AMRAPs 5
Tuesday, March 12, 2019
CrossFit Montreal
Part 1:
EVERY2min for 10 mins
5 OHS from the ground (climbing)
Part 2:
AMRAP5 ( 3 rounds)
10 Thrusters 95/65
20 KBS Russian style 24/20
max bar facing burpees in remaining time
5 min rest
repeat 2 more times
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Scaling:
Lighter weight Thrusters
lighter kb
Pull up-Row-Deadlift
Monday, March 11, 2019
CrossFit Montreal
Part 1:
work on a weakness for 15 min
Part 2:
3 rounds for time:
15 strict pull-ups
700 m row
10 Deadlift 225/155
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Scaling:
kipping pull up or Ring rows
load
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