Plateau En équipe de 3: 100/75/50 Cal row Cal assault bike Push up Time Cap 24 min Rosemont Back Squat 5-5-3-3-3-1-1-1-1 Défi Crossfit EMOM 16 minutes Paire: 20-30 du’s Impaire : 8-12 burpees Post your scores to the Whiteboard.

Plateau Shoulder press 3-3-3-3-3 Push press 2-2-2-2-2 Push jerk 1-1-1-1-1 then Optionnel: Tabata alterné DB thrusters (35/25) Box jump over Rosemont A) 12min find 3rm push jerk b)3rds of max air squats in 2min. 4min rest between attempts Défi Crossfit 5 rounds 10 pull ups…

Plateau 3 rounds : 500m row 18 (9/9) DB snatches (50/35) 12 (6/6) DB push jerk (50/35) 6 C2B (3:00 de rest) Rosemont “Jackie” For time: 1000 meter row 50 Thrusters (45 lbs) 30 Pull-ups Défi Crossfit 5 rounds 7 hang power clean 10 burpees…

Plateau For Time : 400m course 30 back squats (135/95) 800m course 20 back squats (185/125) 1200 course 10 back squats (205/135) Time cap : 18 min La barre part du sol Rosemont 5min amrap 5-10-15-20…. Deadlifts @185/130 Triple unders or du’s 3:00off 5:00 amrap…

Plateau Emom 20 min Pair : 3-5 bar/ring muscle up -> strict C2B -> strict pull up Impair : 5 strict HSPU Défi Crossfit 50 calorie au rameur 50 kb swing 32/24 50 pull-ups (jumping pull-ups) 50 burpees Post your scores to the Whiteboard.

Plateau 15 min pour 1 heavy back squat Ensuite 5 back squat à 70% 5 box jump (30/24) 50’ bear crawl AMRAP 12 min Défi Crossfit 5 rounds (15 min) 10 power snatch 75/55 20 sit-ups 30 hop over bar Post your scores to the…

Plateau En équipe de 2; 50 burpees 6 rounds 28 power clean (115/85) 69 doubles sauts 50 burpees Rosemont “Hotshots 19” Six rounds for time of: 30 Squats 19 Power cleans 7 Strict Pull-ups Run 400 meters Men: 135-lb. clean Women: 95-lb. clean Défi Crossfit…

Plateau En équipe de 3: 400m de course tous ensembles 50/35 cal assault bike 50 box jump over (30/24) Rosemont 21-15-9 Push press 135/95 Bjo 24/20 Défi Crossfit “Mary” As many rounds as possible in 20 min: 5 Handstand push-ups 10 Pistols (1-legged squats) 15…

Plateau 12 min pour trouver un 3 rep lourd au squat snatch Ensuite AMRAP 12 5 squats snatch (135/95) 15 HR push up (Les snatches devraient être à environ 70% de ce qui a été trouvé durant le 12 min). Rosemont 50-40-30-20-10 Db walking lunges…

Plateau For Time : 800m course 30 C2B pull up 30 HSPU (600/20/20-400/10/10) Time cap: 21 min Rosemont 5rds 12c2b 9ring dips 6 2for1 wb 20/14 Défi Crossfit 21-15-9 deadlift 225/155 Burpee over bar Post your scores to the Whiteboard.

Plateau Thruster 2-2-2-2-2 then 5 rounds à tous les 2 min 30 wall ball UB (20/14) Rosemont Clean & Jerk 1-1-1-1-1-1-1 Défi Crossfit “Danny” As many rounds as possible in 20 minutes of: 30 box jumps (24″ box) 20 push press (115 lbs) 30 pull-ups…

Plateau A tous les 6 min pour 5 rounds 400m run 10 deadlift (185/135) 5 muscle up Rosemont 4rds 30cal bike or burpee or row Rest 20cal bike/burpee/row Rest 10cal bike/burpee/row Rest Rest is equal to your work time. Pick bike row or burpees and…

Plateau 3 rounds for Time 500m row 100 doubles unders 20 thrusters 65/45 Time cap: 15 min Défi Crossfit 5 rounds 20 step over box 15 OHS 95/65 Post your scores to the Whiteboard.

Plateau En équipe de 2: For Time 400m farmers Carry (24/16) 100 KTB swing (24/16) 400m farmers carry (24/16) 100 deadlift (185/135) 400m farmers carry (24/16) Time cap : 21 min Rosemont Team wod 2ppl 30clean and jerks 135/95 30ring mu’s 30snatches 135/95 *Devide work…

Plateau En équipe de 2: For Time 100 DB snatches (50/35) 100 OVH sit up (45/25) 100 box jump over (24/20) (75/75/75-50/50/50) Cap : 27 min Rosemont “Mary” As many rounds as possible in 20 min: 5 Handstand push-ups 10 Pistols (1-legged squats) 15 Pull-ups…

Plateau 5 rounds Max reps floor press body weight Max T2B 3:00 rest entre les rounds Rosemont Front Squat 5-5-5-5-5 Défi Crossfit 15 min amrap 250m row 6 turkish getup 10 knee raise ( t2b) Post your scores to the Whiteboard.

Plateau Death by cal row (possibilité de commencer à 5 cal) Directement après Death by burpee Rosemont 3rds 1:00- max cal 1:00- hang power cleans 95/65 1:00- shoulder to ovh 95/65 1:00- rest Défi Crossfit 21-15-9 power clean 135#|95 ring dips Post your scores to…

Plateau 21-15-9 Shoulder to OVH (135/95) Pull up **400m de course entre chaque Time cap : 15 min Rosemont 4rds 4 squat snatches @165/115 (heavy) 8burpees over bar Défi Crossfit Deadlift 5-5-5-5 Post your scores to the Whiteboard.

Plateau EMOM 24 min 1. (3-5)Muscle up -> Bar muscle up -> C2B 2. (8-12)HSPU / HS walk 3. (12-15)T2B / K2E 4. (30-45)Doubles sauts / triples sauts Rosemont 3:00min on/2:00off 5rds 60du’s 400m run Max L-sit Défi Crossfit 7 rounds 7 HSPU 15- 30…

Plateau 5 essais pour trouver un 1 rep lourd au front squat Ensuite Assault bike 4 rounds : 30 sec max effort 2 min rest entre chaque Défi Crossfit 15 min amrap 7 thrusters 95/65 7 jumping pullups / pull-ups 7 burpees Post your scores…