We hope everyone enjoyed the seminars this weekend! Once again it was a pleasure educating you guys and helping people better understand their nutrition. We are working on getting the handouts finished and will email them out this week. If you have any questions then please do not hesitate to email or Facebook message us.
Lastly a huge thank you to Tanika Mackinnon who put a tonne of work in to both seminars which were both fantastic!!! Thank you T.
WODs this week
Monday
For time:
45 db/kb thrusters (22.5/15)
90 wall balls (20/14)
135 air squats
Tuesday
A)
Deadlift 20-10-10-10 E5mom or less
B)
Open 12.1
https://games.crossfit.com/workouts/open/2012
Wednesday
A)
Emom 10 25% c2b (3 negative pull ups)+1
B)
Emom 10 25% hspu (5-10 inverted press up)+1
C)
EMOM 10
40 Double unders + 10 Seated Leg raises or 10 V-sits
Thursday
In pairs AMRAP 25
25 hang power cleans 60 / 40
25 push jerks
100 double unders
Friday
Crossfit open 17.1
Workout 17.1
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
Men use 22.5kg dumbbell and 24-in. box
Women use 15kg dumbbell and 20-in. box
Time cap: 20 minutes
Scaled is same rep scheme:
Men use 15kg dumbbell and 20-in. box, step-ups OK
Women use 10kg dumbbell and 20-in. box, step-ups OK
https://games.crossfit.com/workouts/open/2017/1
Saturday Sweat
A)
7 rounds
1 min max muscle snatch @35/25
1 min max over head squat @ 35/25
1 min max Assault bike or Row
1 min rest
Saturday Strength
A)
Wide grip bench press (overhead squat grip) build to 3 rep max
B)
@80% max reps
@40% max reps
C)
Wide grip barbell bent over row (overhead squat grip) build to 3 rep max
D)
Max reps @80%
Max reps @40%
