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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

CrossFit Winnipeg: Friday, July 25, 2014

IMG_4762Health:
A. 5 sets:
Pullup strict AMRAP -2 reps
B. 5 sets, every 4 min for 20 min:
3 Cleans
3 Push Press
3 strict pull-ups or chinups
10 steps unweighted walking lunge
C. 2 sets:
Banded shoulder distraction 1 min per side
Trap smash 1 min per side

Fitness:
A. 5 sets:
Pullup strict AMRAP -1 reps
B. 5 sets, every 4 min for 20 min:
3 Cleans (135/85)
6 Push Jerks (135/85)
9 pull-ups or chinups
12 Overhead Plate Walking Lunges (45/25)
C. 2 sets:
Banded shoulder distraction 1 min per side
Trap smash 1 min per side

Peformance:
Double (Power + WOD)
A. 5 sets:
Pullup strict AMRAP -1 reps
B. 5 sets, every 4 min for 20 min:
5 ring muscle ups
5 Clean & Jerks
1 gym length Front Rack Walking Lunge using same bar
C. 2 sets:
Banded shoulder distraction 1 min per side
Trap smash 1 min per side

Barbell Power Lifting:
Military Press 8×2 – 92%
Incline Bench 4×6
BB Shrugs 20,10,6,3,3,3,3
Dips 5xAMRAP

 

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