Transcona CrossFit

Wednesday February 12th, 2020

CrossFit

A- Blue Steel

3 Rounds:
7 Power Cleans (75/55)
7 Toes to Bar
7 Box Jumps (24/20)

50/35 Calorie Row OR 30/25 Cal Bike

3 Rounds:
7 Power Cleans (75/55)
7 Toes to Bar
7 Box Jumps (24/20)

50/35 Calorie Row OR 30/25 Cal Bike

3 Rounds:
7 Power Cleans (75/55)
7 Toes to Bar
7 Box Jumps (24/20)

Olympic Lifting

1×31×31×31×31×3 (%+)1×3
Snatch [90+ (establish a new 3rep max)]6070809090%+80
1×31×31×3
DB/Kettlebell Press from Split (work to 3×3 Max %)Max %
1×31×31×31×31×31×3
Clean Grip Lift-Off708090100110120
1×31×31×32×31×3
High Hang squat snatch 4045505560

LiteFit

DB Snatches 10×8

Ascending Ladder for 18 Minutes:
3 Push-ups
15 Abmat Sit-ups
6 Push-ups
15 Abmat Sit-ups
9 Push-ups
15 Abmat Sit-ups
12 Push-ups
15 Abmat Sit-ups
….
Increase by (3) Reps Until Finish

ADD COMMENT