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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

CrossFit Winnipeg: Tuesday, August 19, 2014

photo 1 (5)

 Health:
A. 7 sets, every 5 minutes for 35min
3 Clean Pulls
3 Hang Cleans
3 Jerks
AMRAP-2 Dips or ring support hold
Row 1 min at recovery pace
B. 2 sets:
Scorpion 10 reps per side
Lacrosse Ball to shoulders & T-spine 1 min

Fitness:
A. 7 sets, every 5 minutes for 35min
3 Clean Pulls
3 Hang Cleans
3 Jerks
300M/250M Row
AMRAP-2 Dips
B. 2 sets:
Scorpion 10 reps per side
Lacrosse Ball to shoulders & T-spine 1 min

Perforamance:
Double (Oly + WOD)
A. 7 sets, every 5 minutes for 35min
Sets 1 & 7:
5 Snatch @75%
10/5 Ring muscle ups
500M/400 Row
Sets 2 & 6:
4 Snatch @80%
8/4 Ring Muscle Ups
400/300M Row
Sets 3 & 5:
3 Snatch @85%
6/3 Ring muscle ups
300/200M Row
Set 4:
2 Snatch @90%
4/2 Ring muscle Ups
200M Row
B. 3 sets:
Scorpion 10 reps per side
Lacrosse Ball to shoulders & T-spine 1 min

Oly:
Nov
A. Clean & Jerk, build to heavy double, then DS 3 x 2+2
B. Clean Pull, 5 sets of 5 reps
C. Front Squat, build to heavy triple, then DS 3×3
Int/Adv
A. Snatch, build to heavy double, then downset 3×3
B. Clean & Jerk 2 + 1 or 1 + 2
C. Front Squat, build to heavy single, then DS 2×2 + 2×3

Power:
A.Squat Build to EDM 3×3 – 80%
B.Jump Squat 5×5 – 65%
C.BSS 3×12/leg
D.Pullups 6×6
E.Ab Rollout 4×8-12

 

Please note that Tuesday evening yoga class will be cancelled for the rest of August.  We’re looking to pick up again in September.

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