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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

CrossFit Winnipeg: Saturday, November 30, 2013

Fitness & Health:
A. Deadlift, build to a heavy set of 5, in between sets, work on handstand
B. For time, 5 rounds each of bear complex, alternating with a partner (95/65lbs)

Performance:
A. Deadlift, build to a heavy set of 5, in between sets, work on handstand
B. For time, 5 rounds each of bear complex, alternating with a partner (135/95lbs)

Competition:
A. Squat Program, this can be done on Saturday or Sunday, but remember that we have the KB seminar in the main gym so the regular classes will be in the On Ramp room.
B. Performance WOD.

Coach’s Tips

For Part A, build to just one tough set of 5, it should be heavy but technically sound. Part B will be done with a partner.  You will alternate doing a round of the bear complex until each of you has done 5 rounds, so a total of 10 rounds as a team, for time.   A round of the bear complex is 7 sets of 1 power clean + 1 front squat + 1 push press + 1 back squat + 1 push press from behind the neck.  You can blend the movements as needed, i.e. squat clean into a thrusters into a behind the neck thruster is acceptable.

Please record deadlift weight as well as time and load for the bear WOD.

If you are interested in Olympic weightlifting, come on out to watch coaches Stef & Scott, who will be competing on Saturday at the University of Manitoba.

 

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