The CrossFit Moncton blog

Ghost

6 rounds1 min Rowing (cal)1 min Burpees1 min Double Unders1 min Rest Try for as many reps as possible of EACH exercise, not just total…

Teddy Bear Complex

E5MOM  for 5 sets:5 Deadlifts5 Hang Squat Cleans5 Push Press5 Front Squats *Increase the load each cycle*Bar cannot touch/rest on the ground during a set

API or Row

20 Minute Rowing TestORAerobic Power Intervals3 rounds of:1 min Wall Balls (20/14# @ 10’/9’)1 min Hang Power Clean (75/55#)1 min Box JUMPS (24/20″ with step…

Weightlifting Test Day

Weightlifting – `15 minutes to testIf done early – EMOM of HPC/PCx3 for the remaining time Kettlebell Test- 10 minute EMOM

Thursday Assessments

Front SquatBuild to 1RM Weighted Pull-upBuild to 1RM Lactic Tolerance Assessment

Nice Weather = running time!

AMRAP in 24 min5-10-15-20-25-30…etcRKBS (50/35#)400m Run after each set

EMOMs and AMRAPS, Oh My!

EMOM for 6 minMin 1 – 45 sec Back Scale (L)Min 2 – 45 sec Back Scale (R) AMRAP in 8 min20 Lunges40 Squats80 Double…

Strength Day

E2MOM for 24 minHang Squat Clean Cashout300’ Farmer Carry (heavy)

Round and Round we go

5 rounds1 min KB Snatch (50/35#)1 min HR Pushups1 min Row/Bike (cals)Rest 1 min Cashout3-4 rounds5 Shoulder Activation Drill10 Tempo SL Glute Bridges (L)10 Tempo…

Building your Lactic Tolerance

Thrusters12 min to build to a 2RM 3 rounds15 Thrusters (95/65#)15 PullupsRest 2 min CashoutMax Double Unders in 3 min

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