Kanehsatake CrossFit – CrossFit
Warm-up (No Measure)
Amrap 7
Shuttle run x 100m
Face pull x 12
Hip thrust w purple elastic
Shoulder dislocation x 10
Wrist mob 20s
Then
2 rounds
Pvc dips x10
Pvc split jumps x 10
Strict press x 10
Split jerks x 5 per side
Metcon (Weight)
Clean & jerk practice
Split jerk x 4
Hang clean x 4
Jerk x 4
Clean x 6
Tc 12
*work on technique for each movement and increase weight if the technique allows you to*
Metcon (Time)
For time
12-9-6
Bar facing burpees
Power clean & jerks (95/65)
Rest 4 min
12-9-6
Bar facing burpees
Power snatch
Metcon (Time)
Functional
Warm up
500m row
Then
Amrap 7
15 glute bridge w/ elastic
10m long jump
Strict plate press x 10 (25/15)
Plate ground 2 OH x 10
Amrap 10
SL v ups 8 / side
Dragon flags x 5
SL hip thrusts 8 / side
Lemon squeeze x 12
3 rounds for time
21 calories
21 Db thrusters (35/20)
21 wall balls (20/14)
Rest 2 mins between rounds
