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Note to our members:

Starting Wednesday, the workouts will no longer be posted on this blog. They will be posted via the sugarwod app.

To access the programming, please download the free Sugarwod app :

Android App: www.sugarwod.com/android

iPhone App: www.sugarwod.com/ios

and search for the CrossFit Montreal track (for members only)

Once your account is created , you can also view the workouts from a desktop at  www.sugarwod.com

CrossFit Montreal

Part 1:

Find 1 Rep Heavy for the day  (UNBROKEN)

1 Snatch pull + 1 Hang power snatch + 1 Power snatch

Part 2:

3 rounds for time

25 WB 20/14

30 Steps  1-arm OH DB walking lunge 50/35 (switch arm at 15 steps)

Scaling:

WB lighter medball

DB lunges @ ligther db or no weight

Extras

DB Row: stomach on bench w 2 Dumbells

3X 6-8 reps w 1 min rest between sets

1 sec pause on top

(put plates under bench legs if need more elevation for full arm extension)

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CrossFit Montreal

Part 1:

BACKSQUAT

3-3-3-3-3 (CLIMBING)

Part 2:

EMOM 15 

MIN 1: 200M Row

MIN 2: 12 C2B Pull up

Min 3: 50 double under

----------------------------------

Scaling:

row 150m or 50 sec

8-10 C2B or chin over bar pull up or ring rows

50 secs Single unde or double under practice

Extra:

Incline DB Bench Press

(use box or plates to elevate one side of the bench)

3X6-8 reps w 60 sec rest between sets

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INTERVALS

(EVERY 5 MINS FOR 25 MINS)

20 Alt  DB Snatch 50/35

15  Burpee BJ over 24/20

20 KBS 24/20

--------------------------

see scaling at gym

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CrossFit Montreal

TEAMS OF 2

AMRAP 30

Partner 1:

2 power clean, 2 FS, 2 STO 155/ 110

then

Partner 2:

2 power clean, 2 FS, 2 STO 155/110

then

Partner 1 :

400m run

then 

Partner 2:

400m run

(Once partner gets back from the run, partner 1 can start again on the bar for round 2)

------------------------------------

Scaling:

Scale as needed

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CrossFit Montreal

Part 1:

Deadlift 5x5

Part 2:

EMOM 16

MIN 1: Echo bike (15/13) 

MIN 2: 10 Ring dips 

MIN 3: 50 sec JJ Battle ropes

MIN 4: 12 pull ups (choose varation)

---------------------------------

Scaling:

50 sec bike

Dip variations

Battle rope waves

Ring rows

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CrossFit Montreal

Part 1:

Drop Snatch

5X3w empty BB

(from toes, 3 sec pause count than drop into full squat)

5X3w empty bb

Part 2:

Overhead Squat :

3X3

Part 3:

EMOM 15

MIN 1: 15 WB (20/14)

MIN 2: 2 legless rope climbs

MIN 3: 20m Bear walk

-----------------------

Scaling:

Lighter WB

Regular rope climbs

50 sec Bear walk

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CrossFit Montreal

Part 1:

Clean

Every 2min for 20 mins

2 Cleans (climbing) Choice of power or Squat version

cleans do not have to be unbroken

Part 2:

3 rds for time:

-20 burpees

-25 T2B

-accumulate 1min in the plank

--------------------------------------

Scaling:

T2S,KTE, knee raise

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CrossFit Montreal

Part 1:

Strict press

3-3-3-3 %90% 1RM

Part 2:

Every 5 min for 20 mins (4 rds)

30 cal row

20 Box jumps 24/20

5 Muscle up (chose bar or rings)

-----------------------------

Scaling:

Box jumps@lower height

Transitions or jumping muscle up variations

If you can'T finish within 5 mins, treat workout as an AMRAP

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CrossFit Montreal

Part 1:

Backsquat

5-4-3-2-2

Part 2:

AMRAP 20

20 Push up

20 KBS 24/20 (full range)

20 GHD Back extensions

---------------------------

Scaling options

Knee push up

KBS: 20/16 or less

Supermans

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CrossFit Montreal

Part 1:

Work on a weakness (10 mins)

Part 2:

AMRAP 20

40m KB farmer's walk 40/32

100 Double unders 

50 hollow rock

5 rope climbs

-------------------------

Scaling:

Farmers walk 32/28, 28/24 or less

300 single unders

50 V-up or sit up

8 mod rope climbs

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