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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

CrossFit Winnipeg: Monday, September 22, 2014

20140818_173454Health:
A. 6 sets, every 5 minutes for 30 minutes:
Back Squat 5 reps
Toes to Rings 7 reps
Sled Pull 1 gym length heavy
B. 3 sets:
Windmill 5 reps per side
Plank 1 min

Fitness:
A. 6 sets, every 5 minutes for 30 minutes, for load and for times:
Back Squat 10 reps
Toes to Rings 10 reps
Sled Pull 1 gym length heavy
B. 3 sets:
Windmill 5 reps per side
GHD Situp 10 reps

Performance:
A. 6 sets, every 5 minutes for 30 minutes, for load and for times:
Back Squat 10 reps
Toes to Rings 15 reps
Sled Pull 1 gym length (180/135)
B. 3 sets:
Windmill 5 reps per side
GHD Situp 10 reps
Bonus:
3 sets:
Sott’s Press 10 reps
Butterfly pullup 10 reps

Coach’s Tips

Adjust the load per set for the squats, choosing weights that you can do unbroken and at consistent tempo for 10 reps.  The percentage of 1RM will be different for everyone. This is an anaerobic lactic workout, so you’ll want to get the squats, toes to rings and sled pulls done as quickly as possible then do what you can to recover for the next set. Record loads and time to complete each round.

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