Transcona CrossFit

Saturday February 22nd, 2020

Skills 8AM

Double Unders

3×10 Jumps (Focus on not piking)

Rest 2 min

3×10 Penguin jumps (Focus on rhythm)

Rest 2 min

3×20 Jumps: Rope in hand mimic D.U rhythm

Rest 2 min

Single- Double- Single

2-1-2: 3 rounds

2-2-2: 3 rounds

2-3-2: 3 rounds

Continue…

Olympic Lifting 9AM

1×31×31×31×3
Snatch Pull to Belly Button 708090100
1×31×31×31×3
Drop Snatch50606570
1×31×31×31×3
Clean-Grip Lift-Off (3 sec hold knee)708090100
1×31×31×31×3
Front Squat50606550

CrossLite 10AM

Teams of 2:

4 Rounds:

21 DB Hang Cleans

15 Sit- ups (Synchro)

9 Burpees (Synchro)

6 DB Thrusters

3 Push ups (Synchro)

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