Transcona CrossFit

Wednesday Sept 18, 2019

Pull Up negatives     

3×5    

3 sec down    

use band if needed

OR 3x 5 DB Back Rows HEAVY       

Ring rows (make them hard)

4×8    

2-2-0 

“King Nothing”

15.12.10        

Pull ups         

Thrusters (95/65 | 75/55)

5.4.2   

Rope climbs (15ft)

Olympic Lifting

10 MINS BACK/LAT MOBILITY

SNATCH BALANCE OFF RACK

6×2 @ 65%

SNATCH DROPS OFF RACK

6×2 @ 65%

OHS

6×3 @ 65%

Squat Snatches @ 65%

30 reps NOT FOR TIME

LiteFit

4 RDS

10 DB Clean & Jerks

10 Weighted Box OR Plate Step Ups

20 Cal Row

CORE

3 x 10 Leg Ups (In a Pull Up position, lift your legs )

3x 10 Windshield Wiper Abs on Floor

20 Hollow Hold to Superman

3 x 10 V-Ups

30 GHD Sit Ups OR 30 Anchored Sit Ups

30 GHD Back Ext OR 2 min Superman

ADD COMMENT