160220 ~ Last Chance Signup!!

Attention...the Canuck Cup Draft will be held at 8am tomorrow morning!! This is your last chance to sign up in time to be drafted on a team!  Don't miss out on all the fun! Sign Up today!!

games.crossfit.com

Affiliate: CrossFit Canuck

Team: CrossFit Canuck

 Makeup Saturday:

15 min to makeup 1 of the following:

Tuesday: Every 2 min x 6 min: 6 Touch & Go Squat Cleans @ 65-75%. Start @ 65% and only work up if they feel smooth

Wednesday: Every 2 min x 12 min (6 Sets): 5 Back Squats:

0:00-2:00 70%
2:00-4:00 70%
4:00-6:00 75%
6:00-8:00 80%
8:00-10:00 80%
10:00-12:00 80%

Thursday: 10 min to find a 6RM Push Jerk (from the floor) Then…36 Push Jerks For Time in UB sets of 6 @ 80% of 6RM

Friday: Every 2 min x 12 min (6 Sets): 5 Front Squats
0:00-2:00 70%
2:00-4:00 70%
4:00-6:00 75%
6:00-8:00 80%
8:00-10:00 80%

Conditioning:

"Squatting Elizabeth"
21-15-9:

Squat Cleans, (135/95)
Ring Dips
(15 min Cap!)

Cash Out:

Mobilize & Socialize




No comments (Add your own)

Add a New Comment


code
 

Comment Guidelines: No HTML is allowed. Off-topic or inappropriate comments will be edited or deleted. Thanks.