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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

CrossFit Winnipeg: Wednesday, October 1, 2014

10321497_10154199206355026_4871957864541142328_oHealth:
A. TGU build to heavy single on each side
B. 1 Tabata each, for distance & reps, :
Farmers Carry
Sled Pull
KB Swing Russian
Russian Step-Up
D. Tabata mash-up, hollow hold with dowel & superman hold with dowel.

Fitness:
A. TGU build to heavy single on each side
B. 1 Tabata each, for distance & reps:
Farmers Carry (1/2 BWT per hand)
Sled Pull (2/3 BWT)
KB Swing Russian (65/45)
Box Jump Step Down (20/16)
D. Tabata mash-up, hollow hold with dowel & superman hold with dowel.

Performance:
A. TGU build to heavy single on each side
B. 1 Tabata each, for distance & reps:
Farmers Carry (3/4 BWT per hand)
Sled Pull (BWT)
KB Swing OH (70/55)
Box Jump Overs 24/20
D. Tabata mash-up, hollow hold with dowel & superman hold with dowel.
Bonus:
3 sets:
Handstand walking practice or wall facing shoulder touches 20 reps
Bar muscle up practice AMRAP-1 reps

Oly:
Nov
A. Snatch pull, 5 sets of 5
B. Snatch, build to heavy triple
C. Front Squat, build to heavy triple, then DS 3×3

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

 

Focus on packed shoulder, connection and breath for the turkish get up. Take your time as you complete each step of the movement. The tabatas can be be done in any order so we can have up to 4 people at any of the 4 tabata stations. The loads given for Rx and Rx+ are approximate, no need to weigh in, and of course these can be modified as needed.  Choose heavier Russian Swings over lighter overhead swings wherever possible. One exception might be for those competing in the Prairie CrossFit Competition, you can practice overhead swings in case they show up at the competition.  Please record weight for TGU and total reps and distance in laps or gym lengths.

 

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