140623 ~ Canucks Make the Podium in Boston!!

Congratulations to Daryl & Tavia: Canuck Team "Engine & Throttle" who took 2nd place at the CrossFit Lando Summer Solstice Pairs Throwdown this weekend in Boston!  A big Canuck Shout out to Zack and Kelcie's team "Burpees & Fried Rice" who battled hard this weekend overcoming injury and adversity!  This marked Kelcie's first ever competition....another benchmark accomplished!!

This continues our lucky streak as Team Canuck has now made the podium in the last 3 competitions!!  All of our hard work is paying off!! 

Week 12 of Texas = Deload Week...start prepping your brains and your bodies for some BIG LIFTS next week!!

Strength:

Backsquat:

Every 90s x 6 min (5 sets)

3 Backsquats @ 70%

then..

8 min ME Wall Walks (Stop @ 30)

Conditioning:

Summer Solstice WOD 2

With a Partner, Complete:

“Guys First”

For Time: 8 Minute Time Cap
2 Rounds
10 Power Clean (145#)
15 Deadlift (#145)
then
2 Rounds
15 Shoulder to Overhead (95#)
10 Power Clean( 95#)
then
4 Rounds
10 Lateral Burpees over Bar Each

Cash Out:

10 x 100m Sprints

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