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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

CrossFit Winnipeg: Friday, August 8th, 2014

photo 1 (1)
Happy birthday Coach Anna!!

Health:
A. Push Press build to a heavy double, then DS 3×2
B. EMOTM for 20 min:
Min 1-5: 2 strict pullups
Min 6-10: 3 strict HSPU
Min 11-15: 6 DB Walking Lunge per leg
Min 16-20: 8 DB snatch (alternating)
C. 2 sets:
Banded shoulder distraction 1 min per side
GHD Situp 10 reps

Fitness:
A. Push Press build to a heavy double, then DS 3×2
B. EMOTM for 20 min:
Min 1-5: 4 strict pullups
Min 6-10: 6 strict HSPU
Min 11-15: 7 Broad Jumps
Min 16-20: 8 DB snatch alternating (50/35)
C. 2 sets:
Banded shoulder distraction 1 min per side
GHD Situp 10 – 15 reps

Performance:
Single (Power or WOD)
A. Push Press build to a heavy double, then DS 3×2
B. EMOTM for 20 min:
Min 1-5: 5 strict pullup
Min 6-10: 7 HSPU
Min 11-15: 8 Broad Jump
Min 16-20: 10 DB snatch (75/55)
C. 2 sets:
Banded shoulder distraction 1 min per side
GHD Situp 15 reps

Barbell Power Lifting:

A.Deficit Deadlift Build to EDM 5×5 – 80%
B.Stiff-leg Deadlift 5×5
C.Chin ups 6×6
D.Hip Ext/GHR 5×10

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