141031 ~ Happy Halloween!!

Congratulations to Team Canuck: Zach, Ade, Megan, and Jeff who took both throwdown WODs last night at CrossFit Leviathian!  Special thanks to everyone who came out to show their support....I think the number of spectators was 50/50....and it wasn't our home box!!!  Way to show the Canuck spirit!!

One more Canuck event this weekend!  The Platform Assassins will be competing tomorrow (November 1st) @ the Fall Classic held at Variety Village.  Come on out and watch our boys hit some big PR's!! Zach and Matt are lifting at 8:45 am, followed by Akari @ 1:30pm!  Let's go boys!!!

GRAB a partner!! Today is your last day to sign up for the We Lift AMRAP 10 Battle of the Pairs! What have you been waiting for???  https://weliftathletics.webconnex.com/AMRAP10

Strength:

Wendler Phase 2 Week 1: Day 3

Strength:
**All %'s are based off of your Training Max + 5-10lbs Upper Body & 10-15lbs Lower Body.**

Backsquat

Every 90s x 6 min.

5 x 5 @ 75%

then..

Front Squat

Every 90s x 3 min

70% x 3

80% x 3

90% x 3+

then...

Bench Press

Every 90s x 3 min

70% x 3

80% x 3

90% x 3+

Conditioning:

"Halloween"

“Monster Mash”

AMRAP Box Jumps

**Every time you hear "Mash"complete a Thruster (135/95#)**

Rest 1 Min then...

“Ghostbusters”

AMRAP KB Snatch (50/35#)

Every time you hear "Ghostbusters"complete @ Clean & Jerk (135/95#)

Score: Total # of Box Jumps & Front Squats

Cash Out:

400m "Zombie"Sled Drag - Bodyweight

 


 

 

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