Wednesday, March 24th, 2010

CrossFit Winnipeg Athletes

4 Rounds of:
Back Squat 4-6 Reps @ 30X1
Rest 10 seconds
6 rapid box jumps (land in squat on box… go for height, do not go for hip extension off top)
Rest 3:00


4 Rounds for Time:
3 DB Hang Squat Clean, 35#/h
6 Box Jumps, 24″
9 Push ups
12 Toes to Bar

Sectionals Athletes

A1. Dead Lift – 1,1,1 – 70% effort for all 3 sets; 180 sec
A2. Ring Dips – 15,15,15; 180 sec
20 double unders, 5 breaths x 10
5 sets of 10 unbroken knees to elbows

SNOW???? Just a heads up that Friday’s benchmark workout will be rescheduled because of the weather. We’ve got another good one in store for you on that day instead.

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