by Colin | Sep 10, 2015 | Blog / Workouts
A. Deadlift – 5×3 (no tempo). You should be able to do more weight than the tempo sets we’ve done the past few weeks, so you’ll likely be in the 80% range. B. 5 rounds for time: 25 double-unders 10 KB overhead walking lunges (left arm) 5 single...
by Colin | Sep 9, 2015 | Blog / Workouts
A. Increase in weight, then do 4 sets at working weight (80%+ if technique is solid) of this combination: 1 hang snatch + 1 snatch. B. Snatch pulls – 3×3. Increase weight slightly from last week. C. 3 rounds, not for time: 1 1/4 ring rows or pull-ups Max...
by Colin | Sep 8, 2015 | Blog / Workouts
A. 5 minutes of split jerk practice, working up to a moderate weight. B. Push press – 3×5 reps. Try to increase weight slightly from Aug 26, which was at 80+%. C. 12 minute AMRAP of: 8 sandbag (or slam ball) push presses (alternate shoulders) (like this but...
by Colin | Sep 7, 2015 | Blog / Workouts
A. Back squat – 5×2 @ approx. 85%. B. Front squat – 3×3 @ approx. 80%. C. For individual times: Row 500 m Rest 5 minutes 50 burpees.
by Colin | Sep 6, 2015 | Blog / Workouts
All regular members, On Ramp/Fundamentals members, and teen class members are welcome to attend. The team workout will be held (weather permitting) at the Steinbach Soccer Complex. If the weather doesn’t cooperate, we will hold the workout at CrossFit Steinbach....
by Colin | Sep 4, 2015 | Blog / Workouts
A. Tempo deadlift – 5×3 at 51X1 tempo (5 second negative, 1 sec at bottom, eXplode up, 1 second at top). Weight should ideally be >70% of your 1 rep max deadlift, but your back position is the key determinant of weight here. If you did this on Aug 15 or...
