Transcona CrossFit

Friday Aug 23, 2019

Deadlifts

3 @ 65%

1 @ 75%

3@ 65%

1 @ 80%

3 @ 65%

1 @ 85%

Slippery When Wet – 10 min Time Cap

10/ arm KB Snatches (50/35)

20 KB Cleans (50/35’s)

20 KB Thrusters (50/35’s)

100 m farmers carry (50’s/35’s)

***3 BURPEE PENALTY EVERYTIME YOU PUT THE KB’S DOWN IN BETWEEN YOUR REPS**

OLYMPIC LIFTING

                                                2×4   2×4     2×4     2×4

Power Clean                          65       70       75       80

Split Jerk Behind Neck          65       70       75       80

Snatch Balance                      65       70      75       80

Front Squat                            65       70       75       80

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