Transcona CrossFit

Wednesday March 11, 2020

Back Squat E2MOT2M

Set 1 (On the 0:00): 9 Reps @ 55%
Set 2 (On the 2:00): 7 Reps @ 62%
Set 3 (On the 4:00): 5 Reps @ 69%
Set 4 (On the 6:00): 3 Reps @ 73%
Set 5 (On the 8:00): 1 Rep @ 79%
Set 6 (On the 9:30): 1 Rep @ 83%
Set 7 (On the 11:00): 1 Rep @ 79%
Set 8 (On the 12:30): 1 Rep @ 83%
Set 9 (On the 14:00): 1 Rep @ 85%
Set 10 (On the 15:30): 1 Rep @ 90%

“Overkill”

21-15-9:
Double Dumbell Power Cleans (50’s/35’s)
Box Jump Overs (24″/20″)
Double Dumbbell Front Squats (50’s/35’s)
Toes to Bar

OLY

1×51×51×52×51×5
Snatch5060707570
Power Jerk Behind Neck5060707570
1×61×61×62×61×6
Barbell Lunges (3 reps per leg) (% 1RM Clean)5060707570
1×51×51×52×51×5

BootCamp

“Overkill”

21-15-9:
Double Dumbell Power Cleans
Box Jump Overs or Step Ups
Double Dumbbell Front Squats (50’s/35’s)
Knee Raises

ADD COMMENT