Programming January 13 to 20

Strength/Technique

Push Press
Build to heavy

set of 3 

WOD

(For Time CAP 25:00)

30 Deadlifts

30 Cal Row 

20 OHS

20 Cal Row 

10 Push Press
10 Cal Row
10 Push Press
20 Cal Row

20 OHS

30 Cal Row

30 Deadlift

 

RX = 95/135 

Skill work:
(EMOM 20:00)

Min 1: 2-6 Bar Muscle ups (or progression)
Min 2: 15-20 Shoulder Ext. Rot. 
Min 3: 30-50 DUs
Min 4: 8-10 Supination grip Bent Over Row
 

 

Core/Back Strength Circuit
(15:00)

12 Rower Pike up
5 Ring Dips

12 Swiss Ball Back Ext.

5 Negative Pull ups 

Strength
Paused Back Squat
(2 sec bottom)
4 sets of x 5 (Across, AHAP)

WOD

(For Time CAP 20:00)

Buy in: 50 Wall Balls
 

Then; 3 rounds
20 Alt. DB Snatch (35/50)

15 BJ Over(20''/24'')

Cash Out: 50 Wall Balls 

Upper Body Pump!

AMRAP 5:00

5 Strict Chin ups
+ 8 Close Grip Push ups

Rest 1:00

AMRAP 5:00

5 Bicep Curls + 8 Strict Press @Empty Bar

Rest 3:00
& REDO 

Accessory Work
75 Banded Row

50 MD Ball Crunch 

25 "W"

Monday

Tuesday

Wednesday

Thursday

Friday

Weightlifting

Squat Clean 

1) Every 90 sec x6 sets
1 Clean DL + 1 Clean Pull + 1 Hang Squat Clean (Building)

 

Rest 1:00

2) Every 90 sec x6 sets
3-3-2-2-2-1 Squat Clean 
(Building)

 

Finisher: 
(AMRAP 6:00)

5 Burpees
10 V-Sits or Sit ups

 

SATURDAY

WEIGHTLIFTING CLASS!
SNATCH - 8:30AM to 9:30AM 
Conditioning Workout @ 10:00AM

Open Gym 9:30AM to 12:00PM

Contact

2-710 Stremel Road, 

Kelowna B.C. V1X 5E7

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