Transcona CrossFit

Wednesday January 15th, 2020

CrossFit

Pull ups:

2×5 Slow hanging shoulder rotations

2×5 Scap Ring rows

2×5 Scap Pull-ups

4×5 Strict/banded pull-ups

3 rounds:

6 Barbell bent over rows

6 Underhand Bent over Rows

1 Pull-up, slow lower to half and hold 20 sec

4 Rounds:

9-6-3

Pull-ups

Push-ups

Air Squats

Olympic Lifting

1×11×11×11×11×1
3 Position Clean (1 from each position)5060707570
1×31×31×31×31×3
Split Jerk5060707570
1×31×31×31×31×3
Halting Snatch Pull (3sec Pause Knee)6070808580
1×31×31×32×3
RDL50607075

LiteFit

25 min AMRAP

1 Jumping Pull-up

2 Push-ups

3 Air squats

Core TABATA

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