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CrossFit Winnipeg: Tuesday, February 25, 2014

Photo courtesy of Cameron Skrypnyk

Fitness, Health & Performance:
A. 5 sets:
Bench Press or Floor Press or Shoulder Press 2-3 reps @31X1
Bent over DB row 8-10 reps per side @31X1
B. In teams of two, with only one partner working at a time, complete 5 rounds for time of:
30 pushups
30 ring rows
30 Cal on AD or C2

Competition: Performance WOD and for team practice at 7PM, work on squats or  make up Monday or Thursday’s workout (whichever day you are resting)

Coach’s Tips

For Part A, we are woking on Bench press and rows.  However, if a large class you can opt to do an overhead press or floor press, particularly if you need a bit of variety or if you bench press has been stagnating a bit. You will have 5 sets to find a weight that is challenging for this particular rep range and tempo. Use your first couple of sets to figure out the movement and find your groove, and the last few sets to challenge yourself. For Part B, you will work with a partner, with only one person working at a time, though you may partition the reps and switch as needed.  The idea is to work at a high intensity for short bursts and recover while your partner is working.



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