Transcona CrossFit

Wednesday Dec. 4, 2019

Silverback Primer

3 Sets Each Side:
7 Single Arm Dumbbell Bench Press
7 Single Arm Dumbbell Bent Over Row

Pausing Overhead Squat

5 Sets of 1

*10 Second Pause in Bottom

Set 1: 50% of 1RM Overhead Squat
Set 2: 55% of 1RM Overhead Squat
Set 3: 60% of 1RM Overhead Squat
Sets 4-5: Build to a Heavy

“Double Jointed”

Workout Definition

AMRAP 16:
15 Overhead Squats (95/65)
30 Double Unders
15 Deadlifts (95/65)
30 Double Unders

Olympic Lifting

1×51×51×52×51×5
Halting Clean Pull (3sec Pause at Knee)5060707570
1×51×51×51×51×5
Jerk Recovery708090100110
1×51×51×52×51×5
Overhead Squat5060707570
Good Morning3×5, use moderate intensity

LiteFit

Fight Gone Wrong

5 RDS

1min Wall Balls

1 min Cal Row

1 min Box Step Ups

1 min Rest

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