Saturday October 21, 2017– IMO Gord Downie

A:)  5*3 Clean Pulls

B:)  “Grace”  30 clean and jerks

Today like millions of Canadians and people worldwide, we remember and celebrate, the incredible life of Gord Downie in our own way.  We are going to raise the roof with some our favorite Hip tunes and throw some weight around in Grace!

Special shout out to CrossFit Summerside who are having their CF24 fundraiser for Special Olympics today!  A CFC crew will be making our way up apres 10 am class if you are interested and will stay for the afternoon.

Friday October 20th, 2017

Warm Up  (Group)
EMOM 12
– Row 40 seconds
– 40 seconds single leg pistol practice
– 40 seconds double under practice

Practice
Ring support to shoulder stand
5 x 3-4

“Annie”
50-40-30-20-10
Double unders
Situps

Thursday October 19th, 2017

Warm Up
21-15-9
empty bar thrusters
bar facing burpees

Strength
Front squat
6 x 3 @ 85%

WOD
5 rounds
11 deadlift 225/155
11 C2B

 

Wednesday October 18, 2017

Warm Up  (Group)

Skip A x 3
Skip B x 3
Skip C x 3
Plate jumps, feet on either side and on top 3 x 30 sec

Practice plyo box jumps

5 x 10
1 set facing box, same side
1 set side to side, over box
1 set change direction on box, over box
1 set no rebound (regular box jump)1 set over box no touching box

WOD

4 rounds
21 ttb
15 hang squat clean @ 135/95 (115/75)
9 deficit HSPU

Tuesday October 17th, 2017

Warm Up
5 rounds
12 cal row
8 drop snatch  (empty bar)
8 jump squat  (empty bar)

Snatch conditioning:
EMOM 12 minutes
1 power snatch + 1 squat snatch

WOD
EMOM 20 minutes
odd- 30 double under + 8-10 power snatch @ 75/55
even-10 Sumo Deadlift Hign Pull + 5 burpee over bar

6 pm Olympic Lifting Class

Snatch complex 5-7×2 (starting @ 65% and going up if possible)
Power, Power going into a squat, Squat

Practice with snatching from pulling blocks

Overhead squats
4×3 @70%

Monday, October 16th 2017

Warm Up

EMOM 8 min
First 4 minutes
-12 wallballs (min. 1 and 3)
-15/12 cal row (min. 2 and 4)

Second 4 minutes
-10-12 ttb, close grip (min. 5 and 7)
-15/12 cal row (min. 6 and 8)

Accessory
4 rounds of:
-6-8 wide grip pull ups strict
-12 bent over reverse flys
-12 face pulls

For Time:
30-20
wall balls 20/14
cal row
box jumps 24/20

Sunday October 15, 2017

A:)

Back squats
5 x 3 Heavy

B:)

Klepto
4 rounds for time
27 box jumps 24/20
20 burpees
11 squat cleans 145/100lbs

Saturday October 14, 2017

A:)

Tabata #1  8 rounds
Alternating Jumping squats & Ab mat situps

Tabata #2 8 rounds
Alternating DU & Push ups

 

B:)

Partner Fran!
42/30/18
Thrusters 95/65 75/55
Pull ups

Friday October 13, 2017

A:)

EMOM 10 minutes
2 pause jerks
pause in the dip for 3 seconds

Use a weight you can pause and drive but challenge yourself.
DONT DOUBLE DIP!

 

B:)

For Time @ 155/115 135/95 95/65
50 Deadlifts
600m run
30 hang power clean
400m run
15 thrusters
200m run

1 Bar!

Thursday October 12, 2017

A:)

shuttle sprints
10 x 1 min @ moderate/hard
Rest 2 mins then
Run 1k / 1000M

B:)

21-15-9
double KB deadlift
double KB hang power clean
double KB push press
53/35