140829 ~The Eve Before The Canuck Games!
One more sleep until our 2nd Annual Canuck Games!! What will the WODs be?? Hmmm...you'll just have to wait until tomorrow to find out! Who will be crowned the "Fittest In The Box?".....only time will tell!
The Weather man says that it's going to be a hot one! Great weather for throwing down some weights and enjoying the delicious treats and beverages our special guests have to offer! All this excitement will work up a big hunger.....join us at Jack Astors at Scarborough Town Centre at 6:30pm for our Official after party!! Did you thin the fun would stop once the events were over??
Strict Pull Up / Muscle Up Progressions
If MU then...Complete 1 rnd of MU Progressions then.... Every 90s x 5 min complete 1 set of MEUB MU's (Aim for conseistency each set).
If MU Progressions then... Complete 1 rnd of Progressions + 1 set of 10 "Hips to Rings", then...6 min to Hit your 1st Muscle Up!
If Strict Pullups then...See Day 3
Front Squat (Deload Week)
Every 2 min x 6 min Complete:
10 @ 50%
6 @ 65%
6 @ 75%
4 @ 85%
5 Deadlifts (275/185#)
10 Ring Dips
15 Calorie Row
20 Kettlebell Swings (50, 35#)
50 m Sled Push
50 m Sled Drag
(hmm...will we be using these tomorrow??)
Posted on Fri, August 29, 2014
by CrossFit Canuck