CROSSFIT

Lift

i) Split Jerk 2×3 @ 60%, 2×2 @ 70%, 1×1 @ 80%, 2×1 @ 90%, 1×1 @ 95 %

ii) Power Clean + Hang Power Clean (Heavy Single – 10 Minutes)

MetCon

9 Minute AMRAP of:

6 CTB Pullups

14 Pushups

*On EVERY Minute Perform 1 DL @ (315/405#)*

CROSSFIT

Strength

Front Squat 5-5-5-5-5-5

MetCon

17 Minute AMRAP of:

20 Calorie Row

20 Thrusters (95/135#)

20 Calorie Row

15 Thrusters (105/155#)

20 Calorie Row

10 Thrusters (125/185#)

20 Calorie Row

5 Thrusters (155/205#)

10am-12pm – Open Gym

10am – Plyometrics – Quick Feet – Coach Hugo

11am – Technique & Movement – HSPU/Muscle Ups – Coach Hugo

12pm – Olympic Lifting – Clean & Jerk/Snatch Heavy 5’s  – Coach Hugo

Congrats to The Herd for finishing first in the Stadium Showdown, great work everyone!!!  Special thanks to Dan, Undefeated CrossFit, the Winnipeg Blue Bombers, and everyone else who helped make this happen!

CROSSFIT

MetCon

6 Rounds For Time of:

200m Run

6 Deadlift (55/75#)

9 Hang Power Clean (55/75#)

12 S2OH (55/75#)

15 Back Squats (55/75#)

Reminder to everyone that tomorrow evening’s classes have been cancelled due to the Stadium Showdown!!!

Click HERE to purchase tickets to the game and cheer on The Herd during halftime!!!

Hope to see you out there!

CROSSFIT

Strength

A) Superset (Ascending Weights):

i) Close Grip Bench Press 12-12-12-8-8-8

ii) Tricep Skull Crushers 10-10-10-10-10-10

B) Superset (Ascending Weights):

i)  Bent Over Static Rows (GHD) 8-8-8-8

ii) Wt’d GHDHE 5-5-5-5

iii)  OH BB Walking Lunge 10-10-10-10

Accessory

3 Rounds of:

60s MAX Reps Tire Flips

60s Rest