131029 ~ Sign Up to compete on Nov. 9th!!
It's a birthday throwdown, and you are invited! If you have not yet put your name on the sign up sheet to compete in our very own Weightlifting competition with a Canuck twist, what are you waiting for????
Strength Bulgarian Day #2:
EMOM x 4 min 1 C&J @ 88%
Every 90s x 3 min 3 C & J @ 73%
10 min to complete the following:
Front Squat 2 x 1 @ 90%
then 2 x 2 @ 85%
Conditioning: "The Ladder"
20 min to climb the following ladder:
2-rep Snatch ladder (any style): rest no more than 45 sec btw reps. Starting at 95/65# and adding 10# each set. until you fail at 2 full reps then back down ladder to 95/65# **Must complete 200m sprint + 5 HSPU before increasing weight**
Cash Out: Accumulate 90s in an "L" sit hold. Use the parallettes if possible.
Posted on Mon, October 28, 2013
by CrossFit Canuck