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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

CrossFit Winnipeg: Tuesday, March 4, 2014

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Thruster awesomeness! Right Mig?? – Marc Lavergne

Fitness:
A. Shoulder Press 10, 8, 6, 4, 2 reps
B. 5 min AMRAP:
10 Pull-Ups
10 Goblet Squats
C. 5 min AMRAP:
10 Toes to Bar
20 Double-Unders

Health:
A. Shoulder Press 10, 8, 6, 4, 2 reps
B. 3 sets:
5 Pull-Ups
10 Goblet Squats
C. 3 sets:
5 hanging leg raises (strict)
10 Walking Lunges

Performance:
A. Shoulder Press 10, 8, 6, 4, 2 reps
B. 5 min AMRAP:
10 Chest to Bar Pull-Ups
10 Pistols
C. 5 min AMRAP:
10 Toes to Bar
20 Double-Unders

Coach’s Tips

For Part A, aim to make each set heavier than the last, but keep the technique solid.  If you have any shoulder issues that tend to be aggravated by going overhead, you can substitute bench press.  If you have any issues with wrist or rack position, use dumbbells instead of a barbell, but challenge yourself with the weight.  The 2 AMRAPs can be done in either order, so you can stagger in  larger classes.  These should be sprints, go hard on these and make sure that you scale the movements in such a way that you can work at a high intensity.

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