Transcona CrossFit

Friday Sept 20, 2019

Bench            

5×5 @ 50%  

SUPERSET     

ring dips        

push ups       

4×8    

“Kramer”      

12.9.6

Wallballs        20/14

Push Ups       

into    

6.9.12

Push Press     135/95

T2B    

Olympic Lifting

Upper Back Mobility 10 mins

Clean Complex x 5 RDS

1 High Hang Pull

1 Hang Pull

1 Floor Pull

@ 65%

Clean Complex Part Deux x 7 RDS

1 High Hang Power Clean

1 High Hang Squat Clean

1 Hang Power Clean

1 Hang Squat Clean

1 Floor Power Clean

1 Floor Squat Clean

REST for 2 mins

@ 65%

Clean Complex Part 3

3×15 Front Squats @ 65% of Clean FROM Clean NO RACKS!!!

Rest 3 mins b/w sets

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