Transcona CrossFit

Saturday Sept 28, 2019

Skills:

Pull Up Breakdown

Pull Up Negs 6×2

*after each set 30 sec Hollow Hold

Double DB Back Row 6×3 HEAVY

*after each set 30 sec Chin Over Bar Hold or Active Hold

Pause Kip 10x 5

*Try to pause the hollow and the arch position, show control of the whole movement

EMOM (use band if needed)

2-4 Strict Pull Ups OR Ring Rows (hard)

Olympic Lifting *Focus Your Lifts, Dont Rush!

Clean TurnOvers & Clean Catching Position Practice

2 x 10

High Hang Power Clean @ 60% *Focus on quick elbows

6×3

High Hang Squat Clean @ 60% *Focus on quick elbows and quick foot positioning

6×3

Block Squat Cleans *set plates or boxes to knee level

6×3 @ 60%

5 Low Hang Squat Cleans @ 55%

EMOM x 10

CrossLite

Travis’ Bday Wod…Sweet 16!

16 min AMRAP

25 ft OH Walking Lunge OR Weight lunge on shoulders

8 DB Facing Burpees

25 ft OH Walking Lunge OR Weight lunge on shoulders

8 C2B Pull Ups OR Ring Rows

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