CROSSFIT

Lift (Technique – Light)

i) EMOTM 10 Minutes of:

Snatch Pull (2) + Hang Power Snatch (2)

ii) EMOTM 10 Minutes of:

Snatch High Pull (2) + High Hang Squat Snatch (2)

iii) EMOTM 10 Minutes of:

Squat Snatch (2) + Snatch Balance (2)

CROSSFIT

Strength

i) Push Press 6-6-6-4-4-4 (Ascending)

*After Each Set Perform 5/Side Leaning Lateral Raise*

ii) Deadlift 12-12-12-12 (Ascending)

We have officially decided to cancel the Beer Mile for tomorrow as we don’t feel as though these weather conditions are safe for this type of event.

Don’t worry though, a new date will be released soon!

Because of the last minute cancellation to the Beer Mile, there will also be no classes scheduled for tomorrow.

Enjoy your Canada Day, and back to the grind Thursday!!

CROSSFIT

Lift

6 Sets (Ascending Weight) of:

Clean Pull + Power Clean + Squat Clean + Front Squat + Jerk (2)

Accessory

5 Sets (Ascending Weight) of:

60s Weighted Plank

“Herd At Home” Series

Lift

EMOTM 8 Minutes of:

Clean Pull (3) + Power Clean (3)

EMOTM 8 Minutes of:

Power Clean (3) + Front Squat (3)

EMOTM 8 Minutes of:

Squat Clean (3) + Jerk (3)

Accessory

5 Sets of:

90s Plank

CROSSFIT

Strength

OH Squat 6-6-6-4-4-4 (Ascending)

MetCon

[15-12-9] x2

KB Swings (1.5/2 Pood)

Box Hops (20/24″)

“Herd At Home” Series

Strength (Broomstick)

Tempo OH Squat 10-10-10-10 (6s ↓, 3s Bottom Hold, Explosive Ascent)

MetCon (Broomstick)

[15-12-9] x2

Straight Arm Burpees

Tuck Jumps

OH Lunge Walk Steps (Per Side/Broomstick)