Christina
Part 1. Power Cleans:
3 Reps (80%)
3 Reps (80%)
2 Reps (85%)
2 Reps (85%)
2 Reps (85%)
Post loadings to comments
Part 2. Accessory Work: 3 Sets of
8/Arm- DB Single Arm Rack Tall Kneeling to Standing
8- Rope KB Rows
8/Arm- Single Arm DB Glute Bridge Chest Press
*Rest 1:00- 2:00 Minutes between sets
Box Brief:
COVID-19 Self Assessment: https://covid-19.ontario.ca/self-assessment/
Box Brief:
COVID-19 Self Assessment: https://covid-19.ontario.ca/self-assessment/
CFD December Athlete of the Month: Laura S
“Double DT”
10 Rounds of:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Barbell loading #155/#105
Box Brief:
COVID-19 Self Assessment: https://covid-19.ontario.ca/self-assessment/
Jessie
21-15-9 Reps:
DB Front Squats 50lbs/35lbs
Calorie Row/BikeErg
Rest 5:00 Minutes
21-15-9 Reps:
Calorie Row/BikeErg
Burpees over DB
Rest 5:00 Minutes
21-15-9 Reps:
Burpees Over DB
DB Front Squats 50lbs/35lbs
Post scores to comments
Box Brief:
COVID-19 Self Assessment: https://covid-19.ontario.ca/self-assessment/
Rest Day
Recommend Full Rest Day, or a light active recovery day, light 30:00 Minute Bike/Light Jog
https://www.eventbrite.ca/e/out-of-the-cold-fundraiser-kw-homeless-community-tickets-126129415477
AMRAP in 12:00 Minutes
Buy in: Pushups: 40/30
-followed by-
20-18-16 Reps of:
Alternating Dumbbell Snatch 50lbs/35lbs
Toes- Bar/AbMat Situps
*Remaining time is max Double Unders/ Single unders*
REST 5 MINUTES
AMRAP in 12:00 Minutes
Buy in: 50 Air Squats
-followed by-
1 Box Jump
1 Dumbbell Thrusters 50lbs/35lbs
1 Pullup
*Add one rep every round to box jumps, thruster and pull-ups*
Box Brief:
COVID-19 Self Assessment: https://covid-19.ontario.ca/self-assessment/
Virtuosity: performing the common, uncommonly well.
For Time:
100/70 Calories Row, then
100/70 Calories Bike, then
100/70 Calories SkiERG
*Every 2:00 minutes perform 10 GHD Situps*
Compare to: https://crossfitdivision.com/2020/09/09/thursday-september-10-2020/
Post scores to comments
Box Brief:
COVID-19 Self Assessment: https://covid-19.ontario.ca/self-assessment/
Andrew
For Time: 150 Wallballs 30lbs/20lbs
*Every time you break, perform 3 Rope Climbs/3 Peg Boards/9 Strict Pullups*
Post scores to comments
Box Brief:
COVID-19 Self Assessment: https://covid-19.ontario.ca/self-assessment/
Stacey
2 Rounds of:
20 Clean and Jerks #155/#105
40 Bar Facing Burpees
Post scores to comments
Box Brief:
COVID-19 Self Assessment: https://covid-19.ontario.ca/self-assessment/
Simone
Part 1. Front Squats: 3-2-1-3-2-1
Varying, but lower rep ranges. Ideally, we are adding weight to the bar as reps descend. As you reset back to the set of 3 you may find yourself able to go up compared to the first set depending on how your warm-up went. If not, no worries. Either way, we are looking for challenging and successful work sets. Rest 3-4 min between each work set.
Post loadings to comments
Part 2. Conditioning: Rowing Intervals: 750m/500m/250m
Rest the same as your work
Box Brief:
COVID-19 Self Assessment: https://covid-19.ontario.ca/self-assessment/
