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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

CrossFit Winnipeg: Friday, September 12, 2014

photo 7 (1)Health:
A. 15 minutes of skill work on muscle-ups and skin the cats, including 3 sets:
Ring support lower to false grip hang 3-5 reps slow & controlled (muscle up negative)
Tuck up to inverted hang tuck down 8-10 reps
B. EMOTM for 15 min: (order can be changed and staggered in larger classes)
Min 1 – 5: DB Bench Press 3 reps
Min 6 – 10: Pendlay Row 6 reps
Min 11-15: Back Extension 3 reps slow & controlled
C. 2 sets:
Prone shoulder opener 10 breaths
Legs up the wall (your choice of squat, figure 4 or straight leg) 2 min

Fitness & Performance
A. 15 minutes of skill work on muscle-ups and skin the cats, including 3 sets:
Ring support lower to false grip hang 3-5 reps slow & controlled (muscle up negative)
Tuck up to inverted hang tuck down 8-10 reps
B. EMOTM for 15 min: (order can be changed and staggered in larger classes)
Min 1 – 5: DB Bench Press 5 reps
Min 6 – 10: Pendlay Row 10 reps
Min 11-15: Back Extension 5 reps slow & controlled
C. 2 sets:
Prone shoulder opener 10 breaths
Legs up the wall (your choice of squat, figure 4 or straight leg) 2 min

Power:
A.Deadlift 30 mins of singles 83%
B.Zercher Squat 5×3
C.1-arm Snatches 15 mins of Singles
D.Farmer Carry 3x150ft

 

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