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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

CrossFit Winnipeg: Wednesday, July 16, 2014

photo (10)

Health:
A. 10 minutes C2 or AD at 60-70% effort
B. 5-6 sets for quality:
5 DB thrusters
5 inchworm
AD 1 min @ recovery pace
C. 3 sets of 30 sec each:
Bridge
Splits left
Splits right
Splits middle or pancake

Fitness:
A. Run 8 x 70M sprint along side of gym, resting as needed.
B. With a partner, complete for time:
30-20-10 reps
Wallballs 20/14
Burpees
Row Calories
(Partner1 does 30 wallballs, partner2 does 30 burpees, partner1 rows 30cals,
partner2 does 20 wallballs …)
C. 3 sets of 30 sec each:
Bridge
Splits left
Splits right
Splits middle or pancake

Performance:
Double (Oly + WOD)
A. Run 8 x 70M sprint along side of gym, resting as needed.
B. For time:
30-20-10 reps
Wallball shots
Burpees
Row Calories
C. 3 sets of 30 sec each:
Bridge
Splits left
Splits right
Splits middle or pancake

Barbell Olympic Lifting

Nov:
A. Split Jerk from Rack, build to heavy double, then DS 2×2
B. Clean & Jerk, build to heavy double
C. OH Squat, build to heavy triple, then DS 3×3

Int/Adv:
A. Snatch from blocks or low hang, 6 sets of 3
B. Clean Pull, 6 sets of 3
C. Behind the neck split jerk, build to heavy
D. Pause OH Squat 6 sets of 2

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