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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

CrossFit Winnipeg: Thursday, February 20, 2014

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Good game face there Matt.. – Photo courtesy of Cameron Skyrpnyk

Fitness & Performance:
A. Deadlift; build to a heavy double, then 1 set AMRAP at 75% of your heaviest double. During the downtime, complete at  3 sets of 20 bootstrappers.
B. 25 unbroken Wall Balls 20/14#
Rest 2 min
15 unbroken Wall Balls 20/14#
Rest 2 min
50 Burpees
Rest 2 min
15 unbroken Wall Balls 20/14#
Rest 2 min
25 unbroken Wall Balls 20/14#

Health:
A. Deadlift; build to a heavy double, then 1 set AMRAP at 75% of your heaviest double. During the downtime, complete at least 3 sets of 20 bootstrappers.
B. 5-6 sets for quality:
8-10 Wall Ball shots OR 4-5 reps barbell thruster
Rest 2 min
10 Burpees OR 5 inchworm with perfect pushup
Rest 2 min

Coach’s Tips

As you build up the weight on your deadlift, avoid doing a ton of warm-up sets.  Once you reach that heavy double reduce the weight by 25% and do a set of AMRAP at a tempo of 1111.  For Part B, you will be responsible for keeping track of your rest but the score will be total time.  Please take the full rest period and take advantage of the rest to increase the intensity during the work intervals.  If you are new to CFW, reduce the number of burpees to 30 reps instead of 50 and modify the wall ball reps as needed.  We are looking to go unbroken for the wall ball shots, so try to stick to this as much as possible, an Rx score would mean all sets were unbroken.

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