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10/02/2020
A. Cleans – 5×3, working up to a heavy set.
B. 10 minute AMRAP of:
6 hang power cleans (135/95, or scale to 40% of your back squat, whichever is less)
12 barbell front rack lunges (stationary)
12 knees-to-elbows.

11/02/2020 – Bring-a-Friend Day!
A. Close-grip bench press – Find your 5 rep max. New people will do 5×5 instead.
B. From March 27 2019:
With a partner, for a 12 minute AMRAP:
Row 500 m (each do 250 m)
50 single-arm DB push presses (use a different weight than your partner if needed) – partition work as needed
50 ring rows or pull-ups
Run 3 laps of the turf (stay together).
Challenge yourself on the DB push presses, as you’re only going to be doing 12-13 reps per arm per round.

12/02/2020
A. Cluster back squats – 3.3.3.3 @ 65%. For those new to cluster squats, you do 3 reps, re-rack the bar for about 10 seconds, then do another 3 reps, for a total of 4 sets of 3 (within that set).
B. 3 rounds of: 1 minute work, 30 second rest/transition
Station 1 – D-ball (sub sandbag if needed) bearhug carry (laps of gym floor)
Station 2 – Stir-the-pot on an exercise ball
Station 3 – Bar hang (advanced – single arm)
Start at different locations if needed.

13/02/2020
A. Tempo push press: 5×5 reps at 60-65%. Aim for a 5 second negative on each rep.
B. Row 3 km OR 10 minutes on the bike for max calories.
Have a pace in mind for this when you start. If you’ve done a 2000 m or 1000 m, your pace will be a bit slower than those distances, but not a LOT slower. Aim to keep a fairly consistent pace for the 3 km.

Compare to April 23 2018, Feb 7 2018, Feb 1 2017, July 14 2016, Jan 28 2016, Sept 26 2015, Sept 16 2014.

14/02/2020
Happy Valentine’s Day! Skill work of your choice (or your coach’s choice), plus a conditioning workout from earlier this week OR an entire workout from earlier this week.

15/02/2020
A. Sumo deadlift – 5×5, up to a moderate weight. If you did them last week, increase your weight by 5-10%. Compared to a conventional deadlift, the feet are wider and toes more turned out, and the hands are positioned inside the shins, rather than outside.
B. For time, 21-15-9 of:
Single DB squat cleans (55/40) – switch arms as needed
Pull-ups
Push-ups (scale up to ring push-ups or dips for advanced athletes).
DB weight should be challenging, but not to the point where you’re losing control of the weight.

16/02/2020
Just a reminder that the gym will be closed on Feb 17th for Louis Riel Day.
A. From crossfit.com on Feb 2 2020:
20 minute AMRAP of:
5 power snatches (115/75)
7 toes-to-bars
9 box jumps (24″/20″)
Snatch weight should be challenging, but light enough that you can cycle the 5 reps at any point during the workout.