Transcona CrossFit

Saturday Dec 7, 2019

Skills:

Mobility: 10 mins: lats/shoulders/chest

Pull Up Work 15 mins:

3-5 Pull Up Negatives

5/side HEAVY DB Back Rows

30 sec Hollow Hold

30 sec Chin Over Bar Hold

Assisted Work

100 Bicep Curls *Don’t put the bar down*

100 Tricep Pull downs

Max Out in 3 mins

Pull Ups/Ring Rows/Banded Pull Ups

Olympic Lifting

1×11×11×11×1
3 Position Clean (Power, Knee, Floor)50556065
1×51×51×51×5
Split Jerk50556065
Snatch Pulls60708090
RDL50556065

CrossLite

“SandStorm”

7 RDS

10 Devils Press

20 DB Deadlifts

30 DB Snatch (15 per arm…do all 15 reps before switching)

40 OH Walking Lunges

50 KBS

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