CF Total is Coming- Tuesday, Feb 5th, 2019

Crossfit TOTAL is coming Monday February 11th, mark your Calendar.
You will attempt to get a 1RM of:
Back squat
Dead Lift
Sh. Press

These will be your new numbers for our Spring Strength Cycle so do your best to make it to those classes.

OLY LIFTING: 6:30
We will be Cleaning:

Front Squat 3 second pause
3-3-3-3-3 @ 85% of 1 RM Clean

Foot Speed Work
Bar speed Work

Cleans
3-3-3-2-2-1-1-1-1

Tuesday, Feb 5th, 2019

Focus:

EMOM x 8 min
1 Snatch Pull
1 Hang Snatch Pull
1 Snatch
3 Hang Snatch
3 OH Squats

WOD :

For Time: 25 Min Cap
30 HSPU ( def 6/4" for Rx Plus)
30/25 Cal Row
20 Hang Snatch 115/75
20 Bar facing burpee
10 OH Squats 135/95 (Add weight to bar) ( Rx plus 155/110)
10 Ring MU

Level 2:

For Time: 25 Min Cap
30 Pike Push ups
25/20 Cal Row
20 Hang Snatch 75/55
20 Bar facing burpee
10 OH Squats 95/65 (Add weight to bar)
10 Jumping Bar MU

Level 1:
For Time: 25 Min Cap
20 Hand Release Push Ups
20/15 Cal Row
20 Hang Snatch 45/35
20 Bar facing burpee
10 OH Squats 45/35
10 Elevated Ring Rows

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Cash Out:
Coaches Choice

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Check back each night at 8pm for the next days WOD

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Contact us:

Address: 200 Mountain Rd #3, Collingwood, ON L9Y 4V5

Phone: (705) 444-0006

Follow us on Instagram @crossfit_indestri