Tuesday Oct 7, 2014 – Comp Group

Tuesday Oct 7, 2014 – Comp Group

Warm up

500M Row

then

3 rounds

10 Ball Slams

5-10 Strict Pull ups

10 Push Ups – Full Plank position

 

12 minutes EMOM

min 1 5 Push Jerks 155#/115#

min 2 10 Burpees to a target 6 to 12 inches above your reach

min 3 10 V Snaps or 20 Double Unders

 

Lifting

Snatching from Blocks, at your knees

7 x 2 + 1 OH Squats each set

 

Snatch Pull from Blocks

5 x 2

 

Back Squats

1 x 5 @ 60%

1 x 5 @ 70%

1 x 5 @ 75%

1 x 5 @80%

WODs

Part 1:

3 Rounds

7 DL @ 315# (or heavier than Diane weight)

7 Muscle Ups/10 C2B Pullup

 

Rest 3 minutes

 

Part 2:

3 Rounds

20 Wall Balls

15 T2B or 10 Ball Slams and 15 Double Unders

 

This past weekend was the CrossFit Kinetics/Burnside Fall Classic which is an annual event to test your CrossFit skills.  When the dust settled our Athletes completed 7 – 8 workouts in two days and the workouts ranged from one rep maxes to chipper style workouts.

Our “Comp Group” helps our Athlete’s prepare to compete in these type of events going on around the Maritimes.

The picture below is the location of the CrossFit Kinetics/Burnside Fall Classic which hosted about 100 Athletes from around the Maritimes.

CrossFit Burnside 2014

 

Steven Bishop - Author

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