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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

CrossFit Winnipeg: Friday, September 5, 2014

photo 1 (6)Health:
A. 10-15 minutes to test your 1RM Push Press
B. 5-10 minutes to test max strict pullups or chinups
C. “Fran”
21-15-9 reps for time:
Thrusters (95/65)
Pullups
D. 2 sets:
10 dowell passthroughs regular grip
10 dowell passthroughs eagle grip
lat smash 1 min per side

Fitness:
A. 10-15 minutes to test your 1RM Push Press
B. 5-10 minutes to test max strict pullups or chinups
C. “Fran”
21-15-9 reps for time:
Thrusters (95/65)
Pullups
D. 2 sets:
10 dowell passthroughs regular grip
10 dowell passthroughs eagle grip
lat smash 1 min per side

Performance:
Single (WOD)
A. 10-15 minutes to test your 1RM Push Press
B. 5-10 minutes to test max strict pullups or chinups
C. “Fran”
21-15-9 reps for time:
Thrusters (95/65)
Pullups
D. 3 sets:
3-5 skin the cat with 5 second German Hang
lat smash 1 min per side

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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