Transcona CrossFit

Wednesday January 22nd, 2020

CrossFit

AMRAP 20:
10 Burpees
20 Russian Kettlebell Swings (50/35)
300 Meter Row or Ski Erg

Roll-out and recovery work

Olympic Lifting

1×11×11×12×1
Snatch Complex (1 sn. Pull, 1 power, 1 full)50607075
1×31×31×3
Sots Press [3 sets of 3, moderate intensity]
1×31×31×31×31×3
Halting Clean Pull (3sec Pause Knee)708090100110
1×11×11×12×1
Barbell Lunges (3 reps per leg) (based on clean)50607075

LiteFit

AMRAP 20:
10 Burpees
20 Russian Kettlebell Swings
300 Meter Row or Ski Erg

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