160415 ~ Good Luck Team Canuck!!

It's CompWOD Tag Team Saturday, and Team Canuck has 6 Teams Competing!! Good luck to:

1. Coach Meg & Ator - Team EMOM Your Mom

2. Coach Suz & Tav - Team Canuck Hustle & Muscle

3. Victoria & Maryam - Team Quad Squad

3. Katie & Ruth Ann - Team Killer Barbies

4. Sierra & Nicole - Team Fam on Fleek

5. Elias & Lewis - Team FlexAppeal

6. Zach & Daryl - Team CrossFit Canuck

It is going to be a full day with some crazy WODs....if you happen to be in the Oakville Area...come on out! 

Location: River Oaks Community Centre

                 2400 Sixth Line, Oakville, ON L6H 3N8

Strength:

"Make Up Saturday"

15 min to Makeup 1 of the following:


Monday: Strict Press: 10 min to find 7RM then Every 90s x 5 min, 7 @ 90%

Tuesday: Every 90s x 6 min: Backsquat 5@50%, 5@60%, 3x5@ 70%  Then.. Every 90s x 3min: 5 Snatch Grip RDL @ 70% 1Rm Snatch

Wednesday: 10 min to find Max of the following complex:2 Snatch High Pull + 2 Snatch (full)  Then…Every 90s x 3 min, 1 Complex @ 90% above

Thursday: Every 90s x 6 min: Front Squat 5 @ 50%, 5@ 60%, 3 x 5 @ 70% Then…Pendlay Row: Every 90s x 5 min. 7 Reps - Heavy

Friday: 10 min to find Max of the following complex: 2 Clean High Pull + 2 Jerks. Then…Every 90s x 3 min

1 Complex @ 90% Above

Conditioning:

Three's Company

In Teams Of 3 Complete:

50 Cal Row,

50 Deadlifts, 135/95

40 Cal Row,

40 Hang Power Cleans, 135/95

30 Cal Row,

30 Front Squats, 135/95

20 Cal Row,

20 Push Jerks, 135/95

10 Cal Row,

10 Clusters, 135/95

**1 Athlete working at a time**

Cash Out:

Come on out and cheer on Team Canuck!!



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