131118 ~ What A Great Weekend!!
What a great weekend for the Canuck Family! On Saturday, our entire coaching staff plus a few of our athletes attended the Jon North Level 1 Weightlifting seminar. North opened our minds to the explosive Catapult technique, and shared some valuable life lessons along the way!
On Sunday, we had 4 teams participating in the CompWod 2 bars 1 Snatch competition held at CrossFit Markham. What a great day of tough WODs and great competition!! Congratulations to our Rookie team "Canuckle Sandwich" of Melissa, Sean, and Laurice competing in their 1st ever competition.
The Canucks are building a name for themselves! Let's keep this train running! Success comes with hard work! Let us get strong together!!
Every 90s x 6 min
Front Squat/Back Squat
4/8 @ 80% 1 RM Front Squat
EMOM x 6 min
5 Good Morning into Clean Grip Push Press (70-75% 1RM Push Press)
Complete For Time:
(20 Min Cap)
4 Rounds for time
5 OH Lunge (135/95#)
5 Squat Clean
5 Shoulder to Overhead
100 Heavy Russians
Posted on Mon, November 18, 2013
by CrossFit Canuck