Wednesday Jan 28 2015 – Comp Group

Wednesday Jan 28 2015 – Comp Group

Warm up

Individual

2x

10 Air Squats

10 OH Squats – dowel

5 HSPU

10 Scorpions

30 DU

 

Group

Gorilla Walks Forward

Gorilla Walks Backward

Duck Walks Forward

Duck Walks Backward

Jumping Drills “on a board”

 

Olympic Lifting

Snatch Drills

 

5 x 1 Snatch of the blocks + 3 OH Squats

 

5 x 1 Cleans of the blocks or hang + 2 Jerks

WOD(s)

Part A

Today’s Rowing WOD

 

Part B

3 Rounds

9 KB 72/53/35

9 Lateral Barbell Burpee

1 min break between rounds

And some skipping in teams of three to round it off.

 

The Blizzard Beatdown is this weekend, hosted by CrossFit Dieppe at the CEPS complex in Moncton. There will be 300 competitors throwing down in various divisions (RX, Scaled, Masters, etc..) Saturday and Sunday.

Adrian M, Kevin D, Coach Mike and Coach Bish will be heading over to represent CrossFit Charlottetown. Should be a blast hanging out with other CrossFit Peeps from around the Maritimes.

More information can be found here https://www.facebook.com/BlizzardBeatdown

 

CFC - Author

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