Transcona CrossFit

Saturday February 15th, 2020

Skills 8AM

Handstand/HSPU Work

3×30 sec hollow hold

Rest 2 min

Wall facing handstand hollow

3×30 sec

Rest 2 min

3×5 wall walks

Rest 2 min

5×25 ft handstand walk OR Handstands against wall or band

Rest 3 min

HSPU kip work:

Compress and drive (slow)

5×5

Rest 1 min

HSPU

5×5

Olympic Lifting 9AM

1×31×31×31×31×31×3
Snatch Pulls708090100110120
1×31×31×32×31×3
Push Press6070809080
1×31×31×31×31×31×3
Clean Pulls708090100110120
1×3+11×3+11×3+12×3+11×3+1
Front Squat + Power Jerk 120140160180160

CrossLite 10AM

30 EMOM

Odd:

5 Wallballs

5 KBS

5 Burpees

Even:

5 Ring/Box Dips

5 KB Deadlifts

5 Burpees

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