Crossfit Bathurst

Take 10-15 minutes to build to a heavy Snatch (heavy is based on how you feel – if you feel fast and your mechanics are good, keep building, if you feel sluggish or mechanics are off, back off and work on speed and technique)

Take 10-15 minutes to build to a heavy Bench Press

———–

For 20 minutes,

• on EVEN Minutes: 3 Power Snatch @ 70-75% of today’s 1-RM
• on ODD Minutes: 5 or 10 2020 pushups

AMRAP  in 8 minutes of:

• 5 Thruster (135/95)
• 10 Power Clean
• 15 Pull-Ups

Rest 4 minutes, and then,

AMRAP in 8 minutes of:

• 20 Kettlebell Swings
• 30 Walking Lunge Steps
• 40 Double-Unders

Rest 4 minutes, and then,

AMRAP in 8 minutes of:

• 10 Burpees
• 20 Push-Ups
• 30 Anchored Sit-Ups

squat for better hockey

Bathurst 10km test run this morning at 8AM @ KC Irving. No medals, no standings, no cost, lots of fun!

La course d’essai du 10km Bathurst est ce matin a 8 AM au KC Irving. Pas de médailles, pas de classement, pas de frais, plein de plaisir!

**Class is at 9am this morning

3 rounds for time of:

• 4 Muscle-Ups
• 20 Double-Unders

Rest 2-3 minutes

———-
Jerk

• 3 reps @ 50% of 1-RM
• 3 reps @ 60%
• 2 reps @ 70%
• 2 reps @ 75%
• 1 rep @ 80%
• 1 rep @ 85%

———-

Press

• 5 reps @ 80-85%
• 4 reps @ 85-90%
• 3 reps @ 90-95%
• 2 reps @ 95-98%
• 1 rep @ 100-105%

Every 2 minutes for 10 minutes, perform:

• Halting Snatch Deadlift + Snatch from Above the Knee

Pull barbell from floor to just above the knee and pause for 1-2 seconds – you should feel weight distributed through mid and rear foot, tension through your hamstings, and lats should actively pull the barbell into your thighs, then stand tall, then push your hips back and descend into the exact same position – pause there and then snatch.

———-
Every 2 minutes on the minute for 10 minutes perform:

• 5 Touch-n-Go Squat Clean

For the five sets, start at 55-60% of your 1-RM Clean. Then build over the course of the five sets, by approximately 5%, keeping all sets under 12-15 seconds.

———-

Alternating Tabata of:

• Pushups
• Pullups
• Mountain Climbers

father / daughter !

WOD TBA

(bring your outside running shoes in case we go out)

pr in clean and jerk! 115lbs!

For time:

• 25 Shoulder to Overhead (135/95 lbs)
• 50 Back Squats (135/95 lbs)
• 75 Pull-Ups
• 100 Kettlebell Swings (24/16 kg)
• 125 Double-Unders

———-

3 rounds for max reps of:

• 30 seconds of Situps
• 30 seconds of Rest
• 30 seconds of Double-Unders
• 30 seconds of Rest

Discretely becoming a machine