Transcona CrossFit

Wednesday Sept 11, 2019

EMOM x 10   

8 Ring rows w/ Tempo        

3/1/1

Pull Ups         

4×5    

start with scap pull up the continue the pull       

use band if needed  

“Fun House” 

5 rounds       

10 pull ups   

10 KB cleans  50/35

10 cal row     

Olympic Lifting

10 mins Back/Lat Mobility

Snatch Balance off Rack

6×2 @ 55%

Snatch Drops off Rack

6×2 @ 55%

OHS

6×3 @ 55%

10 mins 2 reps at a time @ 55%

Practice Hang Squat Snatches

LiteFit

EMOM x 10   

8 Ring rows w/ Tempo        

3/1/1

“Fun House” 

5 rounds       

10 Ring Rows   

10 KB cleans 

10 cal row     

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