Workout of the Day

Fitness

A. Push Press + Split Jerk, take 15 minutes to build to a heavy set. 

B. AMRAP in 12 minutes of:
15 DB Push Press (45/30lbs)
15 Burpees
200m Run

 

Competition

A. 2 Snatch + 1 Overhead Squat, 5 sets of 1 rep; rest 2 minutes
*Heavy set for today. 

B. Power Clean + Clean + Front Squat + Jerk, 5 sets of 1 rep; rest 3 minutes

C. Back Squat @ 22X1, 5 sets of 3 reps (building to heavy set); rest 4+ minutes
*During rest, perform 3-5 Strict HSPU @ 31X2 (challenging variation). 

D. Fitness WOD

 

Barbell

A. Movement Prep/Warm-Up
1) Dynamic Warm-Up
2) 3-Position Power Snatch + Overhead Squat

B. Snatch Practice
1) Building to a heavy triple Full Snatch
2) 3 x 2 Power @ 75%

C. Front Squat
1) Build to a heavy 1 ¼ Front Squat
2) 3 x 2 @ 80% of FS

D. Accessories
1) Overhead Squats, 5 x 3
2) Glute Bridges, 4 x 7

 

WODktoberfest, Week in Photos, and New Gymanstics WOD Time

WODktoberfest: This weekend Queen Street had a 4 teams competing at the WODktoberfest team competition in Ottawa. Check out the results and photos here - https://www.facebook.com/media/set/?set=a.1650387408578243.1073741906.1414539458829707&type=3&uploaded=65 

Week in Photos: in case you missed it, here is the week in photos - https://www.facebook.com/media/set/?set=a.1650357698581214.1073741905.1414539458829707&type=3

Gymnastics WOD: Due to popular demand for a new time, the Gymnastics WOD will now be offered on Thursday from 7:30-8:30pm. This session focuses on the fundamental positions associated with gymnastics as well as CrossFit specific movement progressions. We highly recommend all athletes come out as your basic positions are the foundation of every other movement we do. 

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