160611 ~ Good Luck At Threshold!

Good luck to team Canuck members James, Dwight, Erica, and Karen Si who will be competing as a team in the Threshold Open at CrossFit Toronto!  If you are in the city, why not go on down and cheer them on!!  

"Make Up Satruday 

15 min to Make Up the Following:

Monday: Backsquat: EMOM x 3 min: 3 @ 50%, 60%, 70%

Every 90s x 8 min: 3 @ 75%, 80% then.. 4 x 3 @ 85%

Tuesday: Power Snatch: Every 90s x 5 min: 3 @ 67.5%. 72.5%, 2x3 @ 77.5%

**Off Power Snatch** Then.. 8 min to find 1RM Snatch (In 3 Sets) Then..Every 90s x 3 min

1 @ 90% above

Wednesday: Thruster: Every 90s x 6min, 5 @ 80%, 85%, 3 x 5 @90% **Off of 5RM from Week 2**

Then..EMOM x 4 min, Snatch Grip RDL 3 @ 90% Snatch 1 RM

Thursday: Shoulder Press: Every 90s x 6 min, 3 @ 80%/85%, 3 x 3 @ 90%

Then…Pendlay Row: EMOM x 5 min: 3 @ 80%/85%, 3 x 3 @ 90% of 3RM

Friday: Clean: 8 min to find 2 RM. Then..Every 90s x 3 min: 3 x 2 @90%

Conditioning:

“The Rainmaker”

3 rounds

30 box jumps 24/20

30 AB-Mat Situps

30 push-ups

400 meter run

3 Atlas Stone to Shoulder

 20 Min Cap!

Cash Out:

Mobility!

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