160930 ~ Good Luck Coach Suzana!!

Good luck to Coach Suzana as she takes on a tough field of competition at the Love the Snatch Master's Competition hosted by CrossFit Connection.

If you happen to be in the Burlington Area, why not drop in and come cheer her on!

Crossfit Connection: 845 Harrington Court, Burlington, ON Unit 5 & 6

Yes...today's movement is a DB Burpee Hang Squat Clean....you did read it correctly :)

Make Up Saturday:

20 min to makeup one of the following:

Monday:

Backsquat

Every 90s x 9 min

5 @ 75%

3 @ 85%

1+ @ 95%

Tuesday:

Bench Press

Every 90s x 11 min

5 @ 75%

3 @ 85%

1+ @ 95%

**Goal is to get at least 3 reps**

Then…

Pause Bench

5 x 5 @ 75%

 **3s pause in contact with the chest*

**Goal is to get at least 3 reps**

Then…

Pause Squat

5 x 5 @ 75%

 **3s pause in the hole*

Wednesday:

Hang Power Snatch + Snatch Balance

Every 90s x 6 min

3 @ 50/60

3 x3 @ 70%

Then…

Every 90s x 8 min

Snatch (Full)

2@ 75/80

4 x 2 @ 85%

Thursday: 

Death By Dips & Squats

EMOM x ME

Strict Ring Dips & BW Front Squat Ladder

On Min 1 Perform 1 Dip + 1 BW Front Squat. Min 2 = 2+2

Friday:

EMOM x 12 min

Clean & Jerk

2 @ 75/80

2x2 @ 85%

2x2 @ 90%

3-6 Of the following complexes:

C2B + K2E + T2B

Conditioning:

DB Burpee Hang Squat Clean what?!?!

21-18-15-12-9-6-3 reps for time of:

dumbbell burpee / hang squat clean / thruster (35/25#)

Pull-ups

 The “dumbbell burpee / hang squat clean / thrusters” is a burpee with dumbbells followed by a hang squat clean and then a thruster.

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