CROSSFIT
Accessory
Rotator Cuff
Strength
Back Squat 10-10-10-10 @ ~60-70% 1RM
EMOTM 6 Minutes of:
-10 SG Strict Press (From Knees)
MetCon
For Time:
100 Ring Pushups
Strength Accessory (Optional)
Seated Sled Pulls
CROSSFIT LIFT
Front Squat (From Ground) 10-8-6-4-2
*100 Lunge Jumps*
Bench Press 10-8-6-4-2
*50 Ring Pushups*
Reminder to everyone that the gym will be closed this Monday (February 15th) for Louis Riel Day.
Don’t forget to get down to CrossFit 204 tomorrow to cheer on the The Herd as they are throwing down in the St. Valentines Day Massacre!!!
Good luck to everyone competing!
CROSSFIT
MetCon
Plyometrics – 45 Minutes
CROSSFIT
Strength
Deadlift Holds 7xMax (125/225#)
Stiff Legged Deadlifts 8-8-8 (65/95#)
MetCon
CrossFit Games Open 14.1 (Click To View)
CROSSFIT
Strength
Back Squat 30-5-20-3-10-1
MetCon
12 Minute AMRAP of:
15 Wall Balls (W: 14/9 M: 20#/10′)
12 Burpees
40′ KB Waiter Carry Left Arm (35/55#)
40′ KB Waiter Carry Right Arm (35/55#)
