Transcona CrossFit

Friday December 20th, 2019

CrossFit

Back Squats:

Set 1: 6 Reps @ 72%
Set 2: 4 Reps @ 78%
Set 3: 2 Reps @ 84%

Rest 3 Minutes

Set 4: 6 Reps @ 78%
Set 5: 4 Reps @ 84%
Set 6: 2 Reps @ 90%

Rest 3 Minutes

Set 7: 6 Reps @ 84%
Set 8: 4 Reps @ 90%
Set 9: 2 Reps @ 96%

AMRAP 10:
6 Power Snatches (95/65)
9 Overhead Squats (95/65)
12 RDL (95/65)

Olympic Lifting

1×11×11×11×1
Clean Complex (2 Pull, 1 Power Cl, 2 Full)50556065
1×51×51×51×5
Power Jerk50556065
1×51×51×51×5
Snatch Grip Lift-Off (3sec Hold Knee)708090100
Good Morning3×5, use light intensity
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