Transcona CrossFit

Wednesday December 18th, 2019

CrossFit

0:00-5:00
3 Deficit Strict Handstand Push-ups/pike push-ups off box
:15 Second Hanging L-Sit/tuck (top of knee raise)

5:00-10:00
3 strict Handstand Push-ups
6 Strict Toes to Bar/kipping/toes to ring

10:00-15:00
3 Tempo Strict Pull-ups (3 Seconds Up, 3 Seconds Down)
:15 Seconds Freestanding Handstand or against wall/active pike hold on box (don’t let shoulders sag)

Lead Foot

AMRAP 4:
21 HSPU / pike push-ups
21 Burpees
21 Chest to Bar Pull-up / chin over bar / ring rows

Rest 4 Minutes

AMRAP 4:
15 HSPU
15 Burpees
15 Toes to Bar

Rest 4 Minutes

AMRAP 4:
9 HSPU
9 Burpees
9 Pull-ups

Olympic Lifting

1×11×11×11×1
Snatch Complex (1 Pull, 2 Power Sn, 2 Full)50556065
1×51×51×51×5
Jerk Drive60708090
1×61×61×61×6
Overhead Lunge (3 rep per leg) (%1RM Split Jerk)50556065
1×51×51×51×5
Back Squat50556065

LiteFit

AMRAP 4:
21 Push ups
21 Burpees
21 Ring rows  

Rest 4 Minutes

AMRAP 4:
15 Push ups
15 Burpees
15 Knee raises / sit-ups

Rest 4 Minutes

AMRAP 4:
9 Push ups
9 Burpees
9 Ring rows

Core TABATA

ADD COMMENT