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!!

Strength:

Every 90s x 6 min

Front Squat/Back Squat

4/8 @ 80% 1 RM Front Squat

then...

EMOM x 6 min

5 Good Morning into Clean Grip Push Press (70-75% 1RM Push Press)

Conditioning:

Complete For Time:

(20 Min Cap)

100 DU's

then...

4 Rounds for time

5 OH Lunge (135/95#)

5 Squat Clean

5 Shoulder to Overhead

5 OHS

 then..

100 DU's

Cash Out:

100 Heavy Russians

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