Plateau & Défi En équipe de 2 AMRAP 20 min 10 ktb swing (32/24) 10 gobelet squat 1 suicide avec 4 cônes (Ici les athlètes devraient avoir le temps de faire environ 10 Rounds chaque) Rosemont FERMÉ/CLOSED Post your scores to the Whiteboard.

Plateau En équipe de 2-3 50-40-30-20-10 Cal assault bike ou row (Les deux partenaires font les calories chacun leur tour. Un est en rest pendant que l’autre travail) Rosemont 30thrusters 95/65 Rest 3min. 30power snatches 95/65 Rest 3min. 30clean and jerks 95/65 Crossfit Original 12…

Plateau Choix du chef Rosemont Team wod Teams of two 200wallballs 20/14 100power cleans 135/95 ***partners can only switch 25 reps at a time for the entire workout. One person works, one rests. Crossfit Original “Cindy” As many rounds as possible in 20 min: 5…

Plateau En équipe de 2 50 doubles sauts chaque en même temps 75 C2B 50 doubles sauts chaque en même temps 75 HSPU 50 doubles sauts chaque en même temps 75 T2B 50 doubles sauts chaque en même temps 75 ring dips (Time cap 21…

Plateau E3MOM 21 min 3 back squat Optionnel : 3 rounds 9 db splits squats 9 nordic curl Rosemont 3rds 12hang power snatch 105/75 24box jump overs Crossfit Original Rest day ou 1 des 3 wod suivants: 5 rounds for time of: 1 L-sit rope…

Plateau Pratique de marche sur les mains 5 rounds for Time 21 DB deadlift (40/25) 50’ walking lunges 50 doubles unders 21 db snatch (40/25) Time cap 18 min Rosemont 2000m row **every 2minutes do 7 burpees ***start with rowing not burpees Crossfit Original Deadlift…

Plateau AMRAP 20 min 2/2-4/4-6/6-8/8-… Squat clean (185/135) Bar muscle up Rosemont 3 attempts of each of the following, rest as needed between sets: 1: max number air squats in 1:00min. 2: max L-sit hold 3: max turkish getups unbroken right arm and left. 32/24kg…

Plateau 5 rounds 1 minute Max cal assault bike 1 minute Max box jump over 1 minute Max cal row 3 minutes rest 3x Hollow hold Rosemont Amrap 20 minutes 5 strict pullups 10 strict dips 16 pistols *optional weight vest workout. Or use dumbbell…

Plateau Choix du chef! Rosemont Every 4min for 4rds 9hspu 11back squats 185/125 13hop over stick 24/20” Crossfit Original Alternating-arm dumbbell row 1-1-1-1-1-1-1-1 reps (8 reps per arm) Practice controlled descent from handstands for 15 minutes. Row 2,000 meters. Défi Crossfit 21-15-9 stricte pull-ups Handstand…

Plateau Travail de floor press (12 min pour trouver un 3 reps lourd). En équipe de 2 400 doubles sauts 200 OVH sit up (25/15) 100 back squat (135/95) 50 floor press ( 135/95) 25 wall climb Time cap 21 min Rosemont 7x Hang squat…

Plateau Pratique de deadlift durant 15 min Ensuite Durant 10 min 1. 18/15 cal row 2. 5 deadlift (225/155) + 7 burpee Rosemont 5rds 1min: thrusters 75/55 1min: hollow rocks 1min: du’s 1min: off Crossfit Original 3 rounds for time of: 5 strict L pull-ups…

Plateau “Angie” For Time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats *Complete all reps of each exercise before moving to the next. Time cap 18 min Rosemont 15minutes of hsw practice 15minutes to find max weight strict pullup 15minutes of mobility Crossfit Original Rest…

Plateau 3 min on/ 2 min off (4 rounds) 30 ktb swing (24/16) 15 HSPU ** max doubles sauts reste du temps Rosemont Emom 14minutes Minutes 0+1: 10cal bike/row/10 burpee 2+3: 12cal /or 12burpee 4+5: 15cal/ or burpee 6+7: 18cal/ or burpee 8+9: 15cal/ or…

Plateau E3MOM 5 front squats AMRAP 10 min 1 hang squat clean (135/95) 5 burpee over bar (2-5/3-5/4-5/5-5/…) Rosemont 3rds 55air squats 27push press 95/65 Crossfit Original Practice L-sits for 10 minutes. Row 5,000 meters for time. Stretch for 10 minutes. Défi Crossfit 15 min…

Plateau Au choix du coach Rosemont team wod 200 situps 100 pushups 80 db snatches 50/35 100 pushups 200 situps Teams of two. One person works at a time. Divide work however you want. Crossfit Original   Rest day ou 1 des 3 wod suivants…

Plateau En équipe de deux 50 strict HSPU 100 pistols 50 burpee box jump 100 cal row 50 burpee box jump 100 pistols 50 strict HSPU Time cap 27 min Rosemont 21-15-9-15-21 Kbs 32/24 Box jumps 24/20 *1 legless rope climb every round Crossfit Original…

Plateau Back Squat 5-5-3-3-3-1-1 then Optionnel : 4 x 15 cal assault bike all out (rest 3:1) Rosemont Emom 30min. 1: 15 push jerks 135/95 2: 10 dips 3: 35 du’s 4: 12cals bike/row 5: 15 pullups 6: rest Crossfit Original Overhead Squat 5-3-3-1-1-1 then…

Plateau 3 rounds for Time 50 doubles sauts 20 deadlift (225/155) 20 push up Time cap 18 min Rosemont Back Squat 3-3-2-2-2-1-1-1-1 Crossfit Original 3 rounds for time of: 5 strict muscle-ups 1 minute of L-sit Défi Crossfit A) pratique de snatch B ) 4…

Plateau 7 rounds 2 min on/ 2 min off 250/200m row Max power clean and jerk @ 95/65 Rosemont 2:00on/off 7rds 12burpee bjo 24/20 Max hang power cleans 165/115 Crossfit Original Rest day ou 1 des 3 wod suivants: Open Workout 19.5 33-27-21-15-9 reps for…

Plateau 6 rounds 1 min max cal assault bike 1 min max burpee On plate 1 min max doubles sauts 1 min max L sit hold 1 min rest Rosemont 75 wallballs for time Rest 5:00 75 wallballs for time Rest 3:00 35 t2b Rest…