Red Deer Personal Training & CrossFit

Sept 4 - 8, 2017

Monday

Strength/Skill

Closed

 

WOD

 

Closed

 

 

Tuesday

Strength/Skill 

 

Snatch 1RM

 

WOD

 

6 rounds

6 Deadlift  225/155

6 DB Thruster    35/25

16 Box Jumps   24/20

 

Wednesday

Strength/Skill

 

Flexibility/Mobility

 

WOD

For Time

40 Cal row

30 burpees

40 Ground to overhead  75/55

50 Knees to Elbows

60 Push ups

100ft walking lunge  45/25

Row 40 cal

 

 

Thursday

Strength/Skill

 

Front Squat 1 RM

WOD

7 rounds

250m row

7 hang power snatch   95/65

7 burpees

 

Friday

Strength/Skill

 

12 EMOM

Min 1: 4 Hand Stand Push ups

Min 2: 8 pistols

 

WOD

 

3 Rounds

5 Clean and Jerk  135/95

15 Pull-ups




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