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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

CrossFit Winnipeg: Thursday, December 19, 2013

Fist pumps for the water jug! Keep hydrated folks!
Fist pumps for the water jug! Keep hydrated folks!

Fitness:
A. 15 minutes to build to a heavy weight on the following complex:
1 snatch
3 overhead squats
B. 15 minute AMRAP with a partner:
Stationary sled pull 1 gym width each (95/60)
OH Plate walking lunge 1 gym width each (25/15)
Burpee Broad Jump 1 gym width each
Partner Carry 2 gym width as a team (i.e. there & back)

Health:
A. 15 minutes to build to a heavy weight on the following complex:
1 snatch
3 overhead squats
B. 15 minutes of work:
Stationary sled pull 1 gym width; rest 10 breaths
OH Plate walking lunge 1 gym width; rest 10 breaths
Inchworm 1 gym width; rest 10 breaths

Performance:
A. 15 minutes to build to a heavy weight on the following complex:
1 snatch
3 overhead squats
B. 15 minute AMRAP with a partner:
Stationary sled pull 1 gym width each (135/80)
OH Plate walking lunge 1 gym width each (45/35)
Burpee Broad Jump 1 gym width each
Partner Carry 2 gym width as a team (i.e. there & back)

Coach’s Tips

For Part A, you will have 15 minute to build to a 3RM overhead squat but you will not be using a rack, you will be snatching the bar up.  If you do a full squat snatch, this counts as your first overhead squat. For Part B, set up on the black matted area in the gym.  You will stand on the edge of the black mat and pull the sled toward you hand over hand, then your partner will do the same in the other direction. Then you will take a plate from the sled and do 1 black mat width of walking lunges with the plate overhead, then your partner does the same the other way.  Then you do one width burpee broad jump, then your partner does the same the other direction. Finish with a round trip partner carry.  Play around with the fireman’s carry for this.  A few quick notes: the hand over hand sled pull can be hard on the hands with our straps so if you have gloves, please bring them or tape up your hands. For the burpee broad jumps, you must start each burpee with the palm of your hands touching the floor behind your toes i.e. you cannot “cheat” by moving your hands forward in order to do less burpees.

Please post results to comments, including loads for the complex, as well as rounds completed for the AMRAP.

 

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