Transcona CrossFit

Monday December 9, 2019

Tempo Front Squat

On the Minute x 9: 
1 Tempo Front Squat

Tempo: 
* 5 Seconds Down
* 2 Second Pause
* Aggressively Stand

Sets 1-3: 60%
Sets 4-6: 64%
Sets 7-9: 68%

“Singled Out”

3 Rounds:
1 Minute Wallballs (20/14)
1 Minute Alternating Dumbbell Snatches (50/35)
1 Minute Box Jumps (24/20)
1 Minute Single Arm Dumbbell Clean & Jerks (50/35)
1 Minute Calorie Row/ Assault
1 Minute Rest

Midline (NFT)

3 Sets For Quality: 

10/leg lateral KB box step ups

1 min Superman

10 QUALITY GHD Hip Ext.

Rest as Needed Between Sets

LiteFit

EMOM x 10

8 HEAVY GOBLET Squats (3x2x1)

“Singled Out”

3 Rounds:
1 Minute Wallballs
1 Minute Alternating Dumbbell Snatches
1 Minute Box Step Ups
1 Minute Single Arm Dumbbell Clean & Jerks
1 Minute Calorie Row/Bike
1 Minute Rest


Midline (NFT)

3 Sets For Quality: 

10/leg lateral KB box step ups

1 min Superman

Rest as Needed Between Sets

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