CrossFit – Fri, Mar 3

Kanehsatake CrossFit – CrossFit

Warmup (No Measure)

EMOM 6

1) 30s row+ 5 rower pike up

2) 5 BTN Snatch Press + 5 OH Squats

3) 5 Ring rows + 5 superman to star

Bun & Guns (No Measure)

AMRAP 12

15 Hammer curls

12 Pull throughs

15 Close grip DDB press

12 DDB FR reverse lunges (6/legs)

It’s hard to make lemonade with onions (AMRAP – Rounds and Reps)

AMRAP 11

11 Thrusters (75/55)

9 Burpees

7 Power Snatch (75/55)

23.4 warm up

23.4 warm up

30s downward dog

1 min row/bike/ski

15 Romanian deadlift (empty bar)

1 min row/bike/ski

12 Behind the neck strict snatch press

1 min row/bike/ski

9 hang muscle snatch

Then

20 DU / 50 singles

3-5 snatch w/weight

2-3 wall walks

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CrossFit – Wed, Dec 6

Kanehsatake CrossFit – CrossFit Warmup (No Measure) 2 rounds 1min cardio 5 SL hip thrust per leg 5m lateral bear crawl/ side 20s hang 10

CrossFit – Wed, Dec 6

Kanehsatake CrossFit – CrossFit Warmup (No Measure) 2 rounds 1min cardio 5 SL hip thrust per leg 5m lateral bear crawl/ side 20s hang 10