Transcona CrossFit

Not For Time Friday, November 22, 2019

Back Squat

10 x 4 @ 65%

4 RDS

30 walking lunges

2 gym lengths Farmers Carry

Throat Punch

30 Box Jumps

15 DL @ 155/115

30 Box Jumps

10 DL @ 185/135

30 Box Jumps

5 DL @ 205/155

Olympic Lifting

\1×61×61×62×6
Power Snatch55606570
1×61×61×61×61×6
Jerk Drive60708090100
1×61×61×62×6
Overhead Squat55606570
1×61×61×61×61×6
Clean Grip Lift-Offs (3 sec hold at knee)60708090100
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