Transcona CrossFit

Saturday Nov 16,2019

Skills Pistols:

30 mins: goal is to focus the work, rest as needed, not looking for 10 rounds.

10/leg BSS (weighted with good form)

20 Hip Thrusters

10 GoodMornings

30 sec Wall Sit

Olympic Lifting

1×6 1×6 1×6 2×6
Power Snatch 55 60 65 70
1×6 1×6 1×6 1×6 1×6
Jerk Drive 60 70 80 90 100
1×6 1×6 1×6 2×6
Overhead Squat 55 60 65 70
1×6 1×6 1×6 1×6 1×6
Clean Grip Pulls (3 sec hold at knee) 60 70 80 90 100

CrossLite

EMOM x 30

Min 1: 20 KBS

Min 2: 20 KB Snatch

Min 3: 2 TGU (1 per side)

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