Plateau 21-18-15-12-9-6-3 Burpees Thrusters (95/65) Cap 21 min Rosemont Big complex 5x 5deadlifts 5hang power cleans 5pushjerks 5hang squat cleans 1split jerk Rest as needed between sets. All 21 reps unbroken. Rx 135/95 Défi Crossfit 3 x max reps power Clean (95/65) Post your scores…

Plateau 5 x max reps hang power Clean (135/95) Rosemont 21-18-15-12-9-6-3 Kb swings 24/16 42-36-30-24-18-12-6 Du’s Défi Crossfit Tabata alterné Box jump/ Step up Dips Planche pieds sur boîte Post your scores to the Whiteboard.

Plateau Max reps strict pull up (3 essais pour y arriver) Max reps strict hspu (3 essais pour y arriver) Rosemont Amrap 20mins 15pushups 25squats 35 situps Défi Crossfit AMRAP 12 min 10 T2B 10 db push press (35/25) Post your scores to the Whiteboard.

Plateau 30-20-10 T2B Db snatch (70/50) Cap 15 min Rosemont Randy 75 power snatches Défi Crossfit Death By gobelet squats (24/16) Post your scores to the Whiteboard.

Plateau Tabata alterné Front squats (75/55) Push press Doubles sauts Rosemont 3rds 1:00 pullups 1:00 burpees 1:00 front squats 1:00 rest Défi Crossfit Max reps squats snatch 5 min (75/55) Post your scores to the Whiteboard.

Plateau Death by pull up Rosemont 10xhill sprint 1:30rest Défi Crossfit Emom 12 min 1. 5-8 pull up 2. 8-12 push up Post your scores to the Whiteboard.

Plateau Max reps 1 min med ball Clean 1 min Burpee over med ball 2 min medball Clean 2 min burpees over medball 3 min med belle Clean 3 min burpees over medball Défi Crossfit 5 rounds 20 wall ball 30 abmat sit up Post…

Plateau 4 rounds for Time 20 T2B 20 db snatch 60 Doubles sauts Cap 18 min Rosemont Emom death by: Even: Power cleans 135/95 Odd: 10burpees over bar (side to side) **add one power clean every round Défi Crossfit E2MOM 25 doubles sauts ou 50…

Plateau AMRAP 18 min 400m course 50 pistols Rosemont Intervals 12rds 1min on/2min Off Bike/row/assault Défi Crossfit AMRAP 18 min 200m course Max db row (30/20) Post your scores to the Whiteboard.

Plateau 5 rounds for Time 50 doubles sauts 15 push up 15 pull up Cap 17 min Rosemont 1000m run 50sumo deadlift high pulls 65/45 30dips(scale pushups) Time cap: 9min. Défi Crossfit AMRAP 18 min 50 doubles sauts Max push up Post your scores to…

Plateau For Time 50 ktb swing (24/16) 50 burpees 50 SDHP (24/16) Cap 13 min Rosemont Jackie 1000m row 50thrusters 45/35 30pullups Time cap:9min Défi Crossfit 21-15-9 Pull up Air squats x3 Post your scores to the Whiteboard.

Plateau AMRAP 12 min 3-6-9-12-… Deadlift Hang power Clean Front squats Shoulder to OVH (115/75) Rosemont AMRp 15min 12db snatch 60/40 24du’s Défi Crossfit AMRAP 12 min 3-6-9-12-… SDHP soit ktb 24/16 ou barre de 75/55 Sauts par dessus barre/ktb x2 Post your scores to…

Plateau 3 rounds for Time 10 pull up 10 power Clean (135/95) 5 min rest 3 rounds for Time 10 T2B 5 squat Clean (185/135) Rosemont Emom death by Even: 1power snatch 95/65 Odd: 200m run around triangle ***every even minute add a rep to…

Plateau AMRAP 12 min 3-6-9-12-… Push up hand release 30 sec L sit entre chaque Rosemont Death by strict press with 70% of 1rm (from floor) Défi Crossfit 4 rounds 1 min max pistols 1 min max doubles sauts 1 min max push up 1…

Plateau For Time : 50 burpees Ensuite 4 rounds : 20 KTB swing (24/16) 20 box jump over Ensuite 50 burpees Cap 18 min Rosemont Backsquats 5-5-5-5-5 Défi Crossfit Durant 12 min 3-6-9-12-15-… Push press (75/55) Saut par dessus la barre x2 Post your scores…

Plateau A) Front squat 5-5-5-5-5 (La barre part du sol) B) 7 rounds for Time 10 SDHP avec un kB (32/24) 20 abmat sit up Cap 18 min Rosemont 5rds 400m run 10 thrusters 135/95 Défi Crossfit 21-15-9 Ktb swing (24/16) T2B Post your scores…

Plateau A) en force 10-8-6-4-2 Floor press Bent over row (le poids augmente) B) 4 rounds 1 min max burpees 1 min max db Push press (50/35) 1 min max db snatch (50/35) 1 min rest Rosemont 5rds 400m run 12 deadlifts 225/160 Défi Crossfit…

Plateau Open 20.2 AMRAP 20 min 4 db thrusters (50/35) 8 T2B 24 doubles sauts Rosemont 5rds 400m run 15ohs 95/65 Défi Crossfit AMRAP 18 min 5 burpees 10 db snatch (35/25) 15 air squats Post your scores to the Whiteboard.

Plateau for Time 100 doubles sauts 75 gobelets squats (24/16) 50 ktb swing (24/16) 75 gobelets squats (24/16) 100 doubles sauts Défi Crossfit AMRAP 18 min 30 doubles sauts 15 wall ball (20/14) Post your scores to the Whiteboard.