Transcona CrossFit

Saturday December 21st, 2019

Skills 8AM

Mobility Class

Lower: Ankles/ Hamstrings/ Quads/ Hips

Upper: Lats/ chest/ shoulders/ biceps/ triceps

Olympic Lifting 9AM

1×51×51×51×5
Snatch50556065
1×51×51×51×5
Clean & Jerk (Of the 5 C&J reps, only jerk 3 times)50556065
1×5+11×5+11×5+11×5+1
Front Squat + Split Jerk (%1RM Clean)50556065

CrossLite 10AM

Partner:

100 KB Deadlifts

90 Burpees

80 Double DB Cleans

70 DB Push presses

60 Pull-ups/ Ring rows

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