Transcona CrossFit

Wednesday Nov 13, 2019

Body Armor

A) 4 Sets:
7 Tempo Kettlebell Deadlifts
7 Barbell Bench Press

B) 4 Sets:
7 Tempo Weighted Hip Extensions

“My Fitness Pals”

On the Minute x 20 (5 Rounds):
Minute 1 – 50 Double-Unders
Minute 2 – 25 Sit-Ups
Minute 3 – Max Calorie Row
Minute 4 – Rest

Olympic Lifting

                                                                        1×1     1×1     1×1     1×2    

3 Position Clean (Power, Knee, Floor)        55       60       65       70      

                        1×6     1×6     1×6     2×6    

Split Jerk        55       60       65       70      

                        1×6     1×6     1×6     1×6     1×6

Snatch Pulls   60       70       80       90       80

                        1×6     1×6     1×6     2×6    

Front Squat    55       60       65       70      

LiteFit

“My Fitness Pals”

On the Minute x 20 (5 Rounds):
Minute 1 – 50 Single Unders
Minute 2 – 25 Sit-Ups
Minute 3 – Max Calorie Row
Minute 4 – Rest

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