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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

CrossFit Winnipeg: Tuesday, July 8th, 2014

1377546_10154122897125618_7178532894942900205_nHealth:
A. 4 sets:
1 1/4 Ring Rows 6-8 reps
Archer pushup or DB fly 6-8 reps total
B. 2 sets:
AMRAP/2 reps dips or pushups + 45 sec row @75%
C. 2 sets:
5 paralette shoot throughs + 10 Russian KB Swings
D. 2 sets:
5 strict toes to bar + 1 min plank
E. 2 sets:
Scorpion 10 reps per side
Lacrosse Ball to shoulders & T-spine 1 min

Fitness:
A. 4 sets:
1 1/4 Ring Rows 8-10 reps
Archer pushup or DB fly 8-10 reps total
B. 2 min to row 300M/250M then AMRAP ring dips
C. 2 min to do 50 Russian KB Swings @70/55 then AMRAP paralette shoot throughs
D. 2 min to do 30 T2B then AMRAP Situps
E. 2 sets:
Scorpion 10 reps per side
Lacrosse Ball to shoulders & T-spine 1 min

Performance:
Double (Power OR Oly + WOD)
A. 4 sets:
1 1/4 Ring Rows 8-10 reps
Archer pushup 8-10 reps total
B. 2 min to row 300M/250M then AMRAP ring muscle ups
C. 2 min to do 50 KB Swings (70/55) then AMRAP ring dips
D. 2 min to do 30 T2B then AMRAP GHD Situps
E. 3 sets:
Scorpion 10 reps per side
Lacrosse Ball to shoulders & T-spine 1 min

Oly:
Nov
A. Snatch pull, 6 sets of 3
B. Snatch, build to heavy triple
C. Back Squat, build to heavy triple, then DS 3×3
Int/Adv
A. Power Snatch build to a heavy double for the day, then DS 3×3
B. Power Clean & Power Jerk, 6 sets of 2 + 1 or 1 + 2
C. Pause Back Squat, build to a heavy double for the day, then DS 2×2 + 3×3

Power:
A. Squat Build to EDM
B. Jump Squat 6×3
C. 1.25 Front Squat 4×6
D. Pull Ups 6×6
E. Ab Rollout 4×8-12

 

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