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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

CrossFit Winnipeg: Wednesday, July 30, 2014

10497516_10154305047950500_6824706001744020299_oHealth:
A. 6 rounds, every 5 min for 30 min:
5 KB Goblet Squat
10 KB Russian Twist
15 KB Swings
C. 2-3 sets:
Bridge rotations 5 reps per side
Calf Stretch 1 min
Kossak lunge 10 reps per side

Fitness:
A. 3 sets, every 6 min for 18 min, run 800M (4 laps)
B. 3 sets, every 3 min for 9 min, run 400M (2 laps)
C. 3 sets, every 2 min, for 6 min, run 200M (1 lap)
D. 2-3 sets:
Bridge rotations 5 reps per side
Calf Stretch 1 min
Kossak lunge 10 reps per side

Peformance:
Rest – Active recovery (yoga class or easy recovery run or hike)

Barbell Olympic Weightlifting:
Nov
A. Clean Pull + Hang Clean + Jerk, 5-6 sets
B. Clean & Jerk, build to heavy single
C. OH Squat, build to heavy single, then DS 2×2

Int/Adv
A. Power Snatch build to a heavy single for the day, then DS 2×2
B. Power Clean & Power Jerk, build to heavy single for the day, then DS 2×2
C. Back Squat, build to heavy single, then DS 2×2

 

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