Red Deer Personal Training & CrossFit

Sept 11-15, 2017

Monday

Strength/Skill

Squat Clean  1RM

 

WOD

 

5 rounds

5 OH Squat  135/95

10 Deadlift  225/155

 

Tuesday

Strength/Skill 

 

14Min EMOM: 

Min 1: 6 Ring Dips

Min 2: 6 Toes to Bar

 

WOD

 

Jackie

1000m Row

Thruster  45/35

30 Pullups

 

Wednesday

Strength/Skill

 

Flexability

WOD

For time

20 Burpees

20 Hang Power snatch  135/85

20 Bar Muscle ups ( Chest 2 bar PU)

20 Power Clean  155/105

20 Burpees

Thursday

Strength/Skill

 

Muscle up skill work

WOD

The Bucket

18 Min Amrap

5 BenchPress  BW

5 Squat clean  BW

20 Double unders

Friday

Strength/Skill

 

Strict press  3RM

 

WOD

 

Chrissy

Burpee Tuck jumps 30-25-20-15-10-5

Kettlebell Swings  20-25-30-35-40-45




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