Programming 

Weightlifting 

Power Clean + Jerk 

Complex (20:00)

WOD

(NOT For Time)

5 sets: 

5 Strict Press

(from floor, AHAP)

10 Ring Dips 

15 Ring Rows

Rest 1:00

WOD

Every 3:00 x 6 sets 

15/12 Cals Row 

12 KB Swings 

12 Burpees over KB

Finisher 

Monday

Tuesday

Wednesday

Thursday

Friday

Strength 

EMOM x 10:00

4 Back Squats (building)

Rest 2:00 

EMOM x 5:00 

2 Back Squats (Across)

WOD

(AMRAP 8:00)

8 SDLHP (55/75)

8 Wall Ball 

WOD

(2 Rounds For Time)

Run 400m

50 Thrusters (35/45)

Run 400m 

25 OHS (35/45)

Accessory Work 

(Not For Time)

Strength

4 sets:

8-10 Bench Press (AHAP)

Right into: 

Max Strict Chin Up
Rest 1:00 

4 sets:

10 T2B or Leg Raises (Strict)

Right into:

Max Bent Over Row
Rest 1:00

Finisher 

SATURDAY

WEIGHTLIFTING class will resume June 6th
Conditioning Workout 10:15 - 11:15  - Outside!!

Open Gym 10:30 -12:00

Contact

2-710 Stremel Road, 

Kelowna B.C. V1X 5E7

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