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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

CrossFit Winnipeg: Thursday, March 6, 2014

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(Marc Lavergne)

Fitness & Performance:
A. EMOTM for 15 minutes:
Min 1-5: 3 clean pulls
Min 6-10: 3 power cleans
Min 11-5: 1 clean + 2 pause front squat
B. 3 Rounds for time:
Row or AD 30 cal
DB ground to OH 15 reps (35/25 per hand)

Health:
A. EMOTM for 15 minutes:
Min 1-5: 3 clean pulls
Min 6-10: 3 power cleans
Min 11-5: 1 clean + 2 pause front squat
B. 5  sets for quality, resting as needed:
Row or AD 1 min
3 DB Deadlift + 3 DB hang cleans + 3 DB push press or push jerk

Coach’s Tips

For Part A, you can adjust the weight per set, but you will want to set up your weights in advance so you can rest in between sets.  In large classes, work with a partner as  needed.  Keep the load manageable  so that you can keep solid technique.  Part B as about intensity and maintaining quality movement while you are tired.  For ground to OH you can do a clean & press or clean & jerk, or a dumbbell deadlift, a hang power clean and your choice to go overhead.

 

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