150919 ~ Another Competitive Weekend!

Team Canuck is at it again this weekend!! Good luck to Gin and Erin who will be pairing up and throwing down in Collingwood today at the WE Lift Athletics Battle of the Pairs! This is both Erin and Gin's competitive debut!

Not to be outdone.....our  Team Canuck Master's ladies will be throwing down at the Love the Snatch Fundraiser at CrossFit Altitude.  Good luck to Suzana and Lu who have been training for this event since last year.   Rumour has it that Suzana has challenged Michelle to a good ol' throwdown! All the proceeds from this event will be donated to the "Love the Snatch" foundation! Check out the following link to see what Suzana has signed up for! 

https://www.facebook.com/Crossfitaltitude/photos/gm.1499377600374315/10156099394695271/?type=1&theater

With the start of Texas....Make Up Saturday is extra important!  This is a strength cycle you do not want to fall behind on!

Strength:

20 min to complete 1 of the following:

Monday: Every 90s x 10 min: 5 Backsquats @ 60%

Tuesday: Every 2 min x 8 min: Hang Snatch (mid thigh):1 x 6 @ 50/55/60%. 2 x 6 @ 65% then... EMOM x 5 min Snatch Grip Shrugs from Power Position: 1 x 6 @ 50/55/60%, 2 x 6 @ 65%

Wednesday: Every 90s x 6 min: Front Squat, 5 @ 55/60/65/70/75% then... Every 90s x 3 min: Shoulder Press: 5 @ 55/65/75%

Thursday: Every 15s x 5 min: 1 Speed Deadlift @ 60%

Friday: 12 Min to find: 10 RM Backsquat

Conditioning:

The Climb

Complete For Time:

30 Calorie Row

3 Rope Climbs

30 Burpee Over Bar

3 Rope Climbs

30 Hang Clean (135/95#)

3 Rope Climbs

Cash Out:

Socialize & Mobilize!


 

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