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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

CrossFit Winnipeg: Saturday, August 2, 2014

photo 1Health:
A. Sumo DL build to a heavy set of 4, then DS 2×4
B. EMOTM for 14-16 min:
Odd minutes: 2 strict pullups
Even minutes: 3 Thrusters
C. 2 sets:
Good morning 10 reps
Couch Stretch no wall 1 min per side

 

Fitness:
A. Sumo DL build to a heavy set of 4, then DS 2×4
B. Ascending Ladder EMOTM:
Min 1: pullup 1 rep
Min 2: thruster 2 reps (95/65)
Min 3: pullup 3 reps
Min 4: thruster 4 reps
Min 5: pullup 5 reps
etc.

*Continue until you can not complete the  required reps in that minute

C. 2 sets:
Good morning 10 reps
Couch Stretch no wall 1 min per side

Performance:
Single (Power OR WOD)
A. Sumo DL build to a heavy set of 4, then DS 2×4
B. Ascending Ladder EMOTM for 14 min:
Min 1: thruster 1 rep (135/95)
Min 2: bar muscle up 1 rep
Min 3: thruster 2 reps
Min 4: bar muscle up 2 reps
Min 5: thrusters 2 reps
etc.
C. 2 sets:
Good morning 10 reps
Couch Stretch no wall 1 min per side

Barbell Power Lifting:
A. Power Clean + Push Press 25mins of doubles
B. Tire Flips 4×1-5
C. 1-arm Snatches 15mins of doubles
D. Overhead Walk 4x100ft

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