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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

CrossFit Winnipeg: Tuesday, February 11, 2014

photo 3-2
Working as a group to get the workout done!

Fitness:
A. Bench press, build to a heavy triple, then 2 sets AMRAP @75% of your heavy triple. In betwen sets complete at least 3 work sets of 10-15 unbroken ring rows.
B. AMRAP in 15 min:
3 hang power snatch (95/65)
6 plate pushups
12 double unders

Health:
A. Bench press, build to a heavy triple, then 2 sets AMRAP @75% of your heavy triple. In betwen sets complete at least 3 work sets of 10-15 unbroken ring rows.
B. 15 minute of work, resting 10 breaths between movements:
3-4 power snatch
6-8 pushups
1 min of skipping practice OR 1 min Airdyne @ recovery pace

Performance:
A. Bench press, build to a heavy triple, then 2 sets AMRAP @75% of your heavy triple. In betwen sets complete at least 3 work sets of 10-15 unbroken ring rows.
B. AMRAP in 15 min:
5 power snatch (135/95)
10 hand release pushups
20 double unders

Coach’s Tips

We continue our theme of building to a heavy set of the day then an AMRAP downset with some assistance work in between sets.  For Part B, choose a load that will allow you to move well and don’t hesitate to ask the coach which version of the snatch you should be doing.  If you are new to the Olympic lifts, the coach may suggest an empty bar or simply switching the movement to something like pulls or overhead squats or dumbbell snatches if you are more comfortable with this.  If double unders are an issues, we recommend scaling the reps before scaling the movement, whenever possible.

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