CROSSFIT

“The Herd At Home” Series

OUTDOOR WOD @ 6am (Assiniboine Park)

WORKOUT DEMO LIVE @ 9am (Facebook Live)

WORKOUT LIVE @ 12pm (Facebook Live/Zoom)

ALL interactive links on our Facebook Members (The Herd of 431) page.

Lift

i) EMOTM 20 Minutes of:

Barbell + Weights: Snatch

Empty Barbell: 3-Position Snatch

Broomstick/Hockey Stick: 3-Position Snatch + Snatch Balance (2)

ii) EMOTM 20 Minutes of:

Barbell + Weights: Clean & Jerk

Empty Barbell: 3-Position Clean + Jerk

Broomstick/Hockey Stick: 3-Position Clean + Jerk (3)

iii) Pause Back Squat

Barbell + Weights: 5×3 (3s Pause)

Empty Barbell: 5×5 (7s Pause + Jump)

Broomstick/Hockey Stick: 5×7 (10s Pause + Jump)