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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

CrossFit Winnipeg: Saturday, February 8, 2014

January 2014 PR Board - Way to go CFW, let's keep em' coming!
January 2014 PR Board – let’s keep em’ coming!

Fitness & Performance:
A. Front Squat, build to a heavy single, then 2 sets AMRAP @75%.  In between sets, do reverse plank or batwing plank for 30-45 seconds
B. 5 Rounds for max reps:
1 min Max effort Wall Ball shots 20/14#
30 sec Max effort Box Jumps with Step Down 24/20″
30 sec Rest

Health:
A. Front Squat, build to a heavy single, then 2 sets AMRAP @75%. In between sets, do reverse plank or batwing plank for 30-45 seconds.
B. 5 Rounds for max reps:
30 sec Wall Ball shots + 30 sec rest
30 sec Max effort Box Jumps with Step Down + 30 sec rest

Competition: Team practice: 18 min amrap:
2k row
300 DU
20 DL (275/185 or 1.5BWT)
30 burpees over bar
AMRAP ring muscle ups in remaining time

Coach’s Tips

For Part A, take about 15 minutes to build to your heavy single, then reduce the weight to 75% of your heaviest rep and do as many reps as you can at that weight. In between sets work on your reverse plank or batwing plank. Finish with an all out wall ball and box jump WOD, score is total reps.

 

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