141128 ~ WeLift Tomorrow!

Good luck to all the Canucks competing in the inaugural We Lift AMRAP 10 pairs competition!! For many of you, this will be your first organized Competition....have some fun!

 ***All regularly scheduled classes are cancelled this weekend due to the We Lift: AMRAP 10 competition  (Nov. 29 & 30). Feel free to drop by during the day to watch!**

Strength: 

Wendler Phase 3: Week 1

Every 90s x 6 min

Backsquat

5 @ 75%

then...

Every 90s x 3 min

Bench Press

3 @ 70%

3 @ 80%

3+ @ 90%

then...

Every 2 min x 4 min

Pause Front Squat

5 @ 75%

Conditioning:

AMRAP 3 Min

21 Thrusters (75/55#)

21 Pullups

**Remaining Time ME Burpees**

- Rest 1 Min -

AMRAP 3 Min

15 Thrusters (95/65#)

15 Pullups

**Remaining Time ME Burpees*

- Rest 1 Min -

AMRAP 3 Min

9 Thrusters (135/95#)

9 Pullups

**Score: Total # of Burpees Completed**

 Cash Out:

3 Rounds

3 Wall Walks

6 Shoulder Touches

ME Handstand Hold

 

 

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