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CrossFit Winnipeg: Tuesday, September 23, 2014

photo 4 (4)Health:
A. Press, take no more than 10 minutes to build to a heavy set of 3 reps. Then using the same load as your heavy triple, do 3 sets of 5 reps Push jerk.
B. AMRAP in 15 minutes:
2 Weighted Pullups (20lbs/10lbs)
3 Pullups
4 Handstand Pushups
5 reps S2O
1 min rest
C. Accumulate 50 hip extensions and 2 minutes per arm banded shoulder distraction, broken up however you like.

Fitness:
A. Press, 10 minutes to build to a heavy set of 3 reps. Then 10 minutes to complete 3 sets of AMRAP Push Jerk using the same load as your heavy triple.
B. AMRAP in 15 minutes:
2 Weighted Pullups (20lbs/10lbs)
4 Pullups
6 Handstand Pushups
8 reps S2O @same weight as Part A
1 lap around the gym
C. Accumulate 50 hip extensions and 2 minutes per arm banded shoulder distraction, broken up however you like.

Performance:
A. Press, 10 minutes to build to a heavy set of 3 reps. Then using the same load as your heavy triple, 10 minutes to complete 3 sets of AMRAP Push Jerk.
B. AMRAP in 15 minutes:
2 Weighted Pullups (25lbs/15lbs)
4 Pullups
6 Deficit Handstand Pushups
8 reps S2O (155/105)
1 lap around the gym
C. Accumulate 50 hip extensions and 2 minutes per arm banded shoulder distraction, broken up however you like.
Bonus:
Handstand walk 50ft or accumulate 1 min freestanding handstand
Skin the Cat 3 reps as strict as possible

Please record 3RM in overhead press, as well as number of reps on the jerk.  The more efficient the technique the more reps you’ll get on the jerks.  The AMRAP is a way to work both strength and gymnastics skills with conditioning in a WOD. For weighted pullups use a dumbbell in between ankles or knees and drop it to continue with the unweighted reps.  If you’re not quite there, simply choose a very challenging pulling movement for 2 reps and a less challenging pulling variation for your next 4 reps.

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