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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

CrossFit Winnipeg: Thursday October 31, 2013

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Yes, this really happened! Happy Halloween! photo courtesy of Val

Fitness & Health:
A. Overhead squat 3,3,3
Front squat 2,2,2
Back Squat 1,1,1
B. Tabata mashup:
Kettlebell swings Russian (55/35)
Wall Ball Shots (20 to 10ft/12 to 9ft)

Performance:
A. Overhead squat 3,3,3
Front squat 2,2,2
Back Squat 1,1,1
B. Tabata mashup:
Kettlebell swings Overhead (55/35)
Wall Ball Shots (20 to 10ft/14 to 9ft)

Coach’s Tips

For Part A, take no more than 30 minutes to build to a heavy set of 3 on the Overhead squat, from there move directly to Front squats for sets of 2, then finish with heavy singles on the back squat.  Though this is not real testing, it is a good time to get an idea of your squat weights as we start doing more back squats in the next few months.  You can do sets across for each type of squat or aim to increase weight for each set you do. If you choose to go truly heavy on the back squats, please make sure you have a spotter or two. For athletes new to CFW (i.e. less than 3 months), please do sets of 5 instead of singles, doubles and triples.  For Part B, we are looking to spend 8 minutes total, 20 seconds of work + 10 seconds of rest, alternating for a total of 8 rounds each.  In a large class, you can pair up and start at either station.

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