Transcona CrossFit

Saturday Sept 21, 2019

Skills 8 am

60 mins GET YOUR SWOLE ON

Full Body Mobility

Feet/ Ankles / Calves/ Hamstrings/ Quads/ Hips/ Lower/Upper Back/ Shoulders / Pec Major

Olympic Lifting 9 am

PUSH JERK FROM RACK

5x 3 @ 65%

3×3 @ 70%

1×2 @ 75%

SPLIT JERK FROM RACK

5×3 @ 65%

3×3 @ 70%

1×2 @ 75%

Barbell Slow Dance

5 RDS @ 55% of Jerk MAINTAIN GOOD FORM

3 Squat Clean & 3 Push Jerk

3 Power Clean & 3 Split Jerk

3 Front Squats & 2 Push Jerks + 1 Split Jerk

REST 1 min

CrossLite

Welcome To FunLand

40 min AMRAP

Groups of 3

100 Wall Balls

60 Cal Row

100 Med Ball Cleans

60 Cal Row

100 Burpees

60 Cal Row

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