Transcona CrossFit

Wednesday February 19th, 2020

CrossFit

A- Pull-ups:

9 EMOM

Min: 1-3: 10 Scap pull-ups

Min: 4-5: 5 Pull ups: Pause 2 sec half way up

Min 6-7: 5 Negatives: 3 sec down

Min 8-9: MAX in 40 sec, rest 20. (Banded, regardless of how good your pull ups are. Pick a band you can 100% do 15 strict pull ups with).

B- OOF

21-15-9-15-21:
Calorie Assault Bike OR Row
Kettlebell Swings (50/35)
Push-ups

Olympic Lifting

1×11×11×11×1
3 Position Snatch50606570
1×31×3
Sots Press (Work to 2 sets, light intensity)
1×31×32×3
Jerk Balance506065
1×31×31×32×3
Hang Squat Snatch (2 sec pause in hole)50606570

LiteFit

9 EMOM

Min: 1-3: 10 Scap Ring Rows

Min: 4-5: 5 Ring Rows: Pause 2 sec half way up

Min 6-7: 5 Negatives: 3 sec down

Min 8-9: MAX in 40 sec, rest 20. Ring rows

35-25-20-25-35:
Calorie Assault Bike OR Row
Kettlebell Swings
Push-ups

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