Month

a) Find a 5 rep max touch and go Squat Snatch b) GYMNASTICS STRENGTH b1) option 1 5 sets 1-2 Strict muscle ups 7 False Grip Pullup 12 alternating strict toes to bar https://www.youtube.com/watch?v=O72XVvAqtkk no I dont expect you to get as high as this kid cause he is a beast b2)...

a) Squat week 1 quickly find a challengeing 5RM B) Squat 3 sets of 5 @90% of A C)50 double unders 25 wallball 10 S2OH 135/95lbs 40 double unders 20 wallballs 10 S2OH 30 double unders 15 wallballs 10 S2OH 20 double under 10 wallballs 10 S2OH 10 Double unders 5 wallballs 10 S2OH d)...

a) Snatch 2 Power snatch + 2 OHS not touch and go on snatches b) Clean and jerk 1 Power clean + 1 front squat + 1 jerk c) Nasty Girls V2 3 rounds 50 pistol squats 7 muscle ups 10 hang power cleans 175/115lbs d) tris 3x 50 tricep band pull downs or 4 x 12 Cable Tricep extensions...

Open hours for CFM and RCFEW will be very limited this week. Plan to train during class times. For schedule times check crossfitmarkham.com or reebokcrossfiteastwoodbridge.com or facebook for schedule. a) deadlift Week 8 – 80% x 4 sets x 4 reps b) Close Grip Overhead squats Build...

Open hours for CFM and RCFEW will be very limited this week. Plan to train during class times. For schedule times check crossfitmarkham.com or reebokcrossfiteastwoodbridge.com or facebook for schedule. a) Close Grip Bench 1RM b) 10 rounds 15 cal airdyne 3 Tap and go sqaut snatch...

Open hours for CFM and RCFEW will be very limited this week. Plan to train during class times. For schedule times check crossfitmarkham.com or reebokcrossfiteastwoodbridge.com or facebook for schedule. a) Find a 1RM Halting Clean and Jerk (no pause on the dip) b) GYMNASTICS...

A) Find a 1RM Halting Squat snatch B)Nate 20 min amrap 2 muscle ups 4 strict handstand pushups 8 kettlebell swings 32/24kg C) CORE 1) L sit on paralettes 3 x Max time 2) Back extensions on GHD 3 x 15 tempo 3111

WOODBRIDGE WILL BE OPEN FROM 10am-12pm. Markham will be closed. a) Front Squat 3×10 b) Bench 1RM c) 3 rounds 1 min Row max cals 1 min max reps Clean and jerk 135/95lbs rest 3 minutes d) Weighted DIPS 4×5 try heavier then last week e) DB Skull Crusher 4 x 10

a) deadlift Week 7 – 90% x 2 sets x 2 reps b) Close Grip Overhead squats Build to a heavy 3 c) Tommy V 21 Thrusters 115/80lbs 12 rope climbs 15 Thrusters 9 Rope Climbs 9 thrusters 6 rope climbs d) GRIP 4 x 8-10 strict Pullups + max time pullup hang (hang with arms straight right...

No squatting this week a) Close Grip Bench 92% 5×3 b)Muscle up 3 x max reps with 15lbs vest or 3 x max reps rest 3 minutes between sets c) 3 rounds Row 30 cals 15 power snatches 75/55lbs 30 double unders 30 cal Airdyne rest 2 mins between rounds d) 8 min emom alternating...