Transcona CrossFit

Wednesday February 26th, 2020

CrossFit

A-

3 Rounds:

10 BJO

50ft D-Ball Carry (100/60)

10 Pull-ups

B-

Row intervals

8 Rounds:

90 Sec Fast

45 Sec moderate

60 seconds fast

30 seconds moderate

20 second sprint

10 second easy

Rest 1 min

Olympic Lifting

1×31×31×31×31×31×3
Snatch657585708090
1×31×31×31×31×31×3
Power Jerk BTN657585708090
1×31×31×31×31×31×3
Clean-Grip Lift-Off8090100110120130
1×31×31×31×31×3(%+)1×3
Front Squat6070809090%+80

LiteFit

3 Rounds:

10 Box step-overs

50 FT D-Ball Carry

10 Ring Rows

Row intervals

8 Rounds:

90 Sec Fast

45 Sec moderate

60 seconds fast

30 seconds moderate

20 second sprint

10 second easy

Rest 1 min

Mobility

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