CrossFit – Sat, Sep 2

Kanehsatake CrossFit – CrossFit

Team work makes the dream work (AMRAP – Rounds and Reps)

In teams of 2

You go, I go

Amrap 8

24 DU / 48 singles

8 power snatch (95/65)

Rest 2 min

Amrap 8

12 thrusters (95/65)

4 burpees over bar

Warm up (No Measure)

400m run/ 500m row

Then

2 sets

12 squat therapy

90/90 stretch 30s / side

8 push-up to downward dog

15 strict plate press

30s active bar hang

1 min plank

Warm up movement specific (No Measure)

Barbell warm up

3 sets (1st set PVC, 2nd set empty bar, 3rd set 5/10/15 on each side)

8 snatch deadlift

8 snatch high pull (contact with hips)

8 power snatch

Then

8 zombie squats

8 push press

8 thrusters

Functional (AMRAP – Rounds and Reps)

Warm up

400m run/ 500m row

Then

2 sets

12 squat therapy

90/90 stretch 30s / side

8 push-up to downward dog

15 strict plate press

30s active bar hang

1 min plank

Core & glute

3-5 sets

20 hip thrust (weight is optional)

20 lemon squeeze

10 SL hip thrust / side

5 dragon flag

1 min break

Amrap 13

12 DB Thrusters

10 Knees to chest

12 Step ups / box jumps

10 Scaled pull up/ ring row

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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

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