Red Deer Personal Training & CrossFit

July 24-28, 2017

Monday

Strength/Skill

Snatch Complex

5 X 1 Snatch Balance – 3 OHS

 

WOD

 

Two Girls

 

Annie

50-40-30-20-10

Double Unders

Sit Ups

 

Rest 3 Min

 

Elizabeth

21-15-9

Squat Clean  135/95

Ring Dips

 

 

Tuesday

Strength/Skill 

 

Cleans  8X3

 

WOD

 

12 Min Time Cap

 

50 Wall Balls 20/14

40 OH Lunges  45/25

30 Deadlifts 60% 1RM

Farmers carry for distance with remaining Time

 

Wednesday

Strength/Skill

 

Bench Press   5X5

 

WOD

Hotel hell 2.0

100 Dumbell Thrusters  35/25

3 burpees at the top of each Min

Thursday

Strength/Skill

 

Back Squat 5X5

 

 

WOD

16 Min Amrap

 

15 Sumo Deadlift High Pull   95/65

15 AB mat Situps

15 Shoulder to Over head  95/65

200m Run

 

 

Friday

Strength/Skill

 

Hand Stands


WOD

 

Dallas 5

 

With Running Clock  29Min

 

0-5 Min  AMRAP

Burpees

 

6-11 Min  AMRAP

7 Deadlifts  155/105

7 Box Jumps  24/20

 

12-17 Min  AMRAP

Turkish Get Ups  (40/30)

 

18-23 Min AMRAP

7 Snatches  75/55

7 Push ups

 

24-29 min AMRAP

Row For Cal

 




Request More Information

Cancel
CrossFit in Red Deer Free Report - Ignite Fitness & Performance

Let us e-mail you this Free Report


Cancel