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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

CrossFit Winnipeg: Saturday, April 12th, 2014

photo 3 (4)Fitness:
A. 3 Sets:
KB Rear Lunge; 8-10 reps
DB Step-Up 8-10 reps per leg
B. 3 sets for reps:
1 min Wall Ball Shots + 1 min rest
1 min Burpees + 1 min rest
C. 3 sets for quality:
10 birddogs per side
20 Hollow rocks
OR Spring Leaning Benchmark (if not done yet)

Health:
A. 3 Sets:
KB Rear Lunge; 8-10 reps
DB Step-Up 8-10 reps per leg
B. 5 sets for quality:
8-10 Wall Ball Shots or DB thrusters
2 gym lengths farmer cary
C. 3 sets for quality:
10 birddogs per side
20 Hollow rocks
OR Spring Leaning Benchmark (if not done yet)

Peformance:
A. 3 Sets:
Front Rack BB Rear Lunge; 8-10 reps
Back Rack BB Step-Up; 8-10 reps per leg
B. 3 sets:
30 cal AD immediately followed by 40 unbroken wall ball shots
rest 2 min between sets
C. 3 sets:
3 skin the cat
30 sec FLR
OR Spring Leaning Benchmark (if not done yet)
D. BB Club Powerlifting (deadlift day) or Sunday Benchmark (Nasty Girls)

Coach’s Tips

For Part A we continue with our progression from the last week or so, try to go heavier than last time. Then up the intensity for some wall balls and burpees. Aim to get as many reps as possible, try not to slow down too much between sets 1 and 3, though it will get tougher and tougher.

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