Post scores with following info:

(1) 1Rep or 3Rep or5 Rep

(2) sum, in lbs of all 3 lifts

(3) %,  calculated as total/bwt

Competitors:
Rest 1 to 2 hours:
15 Minutes to find your max weight for Turkish get up on each side
Rest as 1 to 2 hours, then:
3 Rounds for time
10 Push Press (115/75)
8 Barbell hop burpees
Practice recovery and nutrition strategies for the big day next week…

Please post nutrition & recovery strategies in addition to results.

Please post results to comments.

Beast Double:
A. Oly skill work
B. 4 rounds of 1 min for max reps, 1 min rest
Power Clean and Push Jerk (135/95)

Please post results to comments.

Please post results to comments.

Chalk it up!

A. Press; 5 x 3; do all 5 sets at 4-5% more than you did on Nov 8
B. Power Clean or Hang Power Clean Wave 3, 2, 1, 3, 2, 1, 3, 2, 1; rest up to 2 min betwen sets
C. Boat Rockers

Please post results to comments.

5PM WOD

A. Press 5 x 5;  all 5 sets at same weight, approx. 4-5% more than you did on Oct 26
B.  Power Clean; Build to a heavy set of 3
C. 3 Sets:
15 Toes to Bar
15 Reverse Hyper

Beast Double:
This can be done before or after class, preferable with some rest in between
A. 5 sets:
1 muscle up with ring support hold OR ring support hold followed by 1 muscle up negative (for ring support try to hold with palms forward or at least thumbs forward)
10 unbroken “bunny hop” box jumps (increase height per set as needed)
rest as needed between sets
B. Intervals (run, row, airdyne)
4 min @50%
3 min @90%
3 min @50%
2 min @90%
2 min @50%
1 min @90%
1 min @50%
1 min @90%
2 min @50%
2 min @90%
3 min @50%
3 min @90%
4 min @50%
*percentages refer to effort for the total interval of time

Please post results to comments, including press and clean weights.

Press 5-5-5

4 Rounds for Time:
Shuttle run
15 Ball Slams
+
Shuttle run

Sectionals Athletes

Work at 60-80% on each of the following – emphasis on technique… spend about 5-10 minutes at each station.

Rope Climb (emphasis on footwork… however, throw in a couple L position rope climbs if you can)
+
Wall Ball Technique (work on catching low)
+
Box jump technique – sets of 15 unbroken – build up as high as 30″ if possible
+
Single Arm KB Overhead Squat – sets of 10
+
L-Sit – 3 attempts for max time

Double day tomorrow. Long session double on Sunday.

Coach Charles Poliquin and Coach Turbo

Workout of the Day
CrossFit Winnipeg Athletes

A1. 3-3-2-2-1-1 Front Squat @ 30X0; rest 2 minutes
A2. 3-3-2-2-1-1 Single Arm DB/KB Press @ 30X0; rest 2 minutes
B. 2 hands overhead GHD Sit Ups – amrap in 30 sec/ 30 sec rest x 8

* Note, we have a new dumbbell which can be loaded with plates if weight > 75# is required…

Sectionals Athletes

A1. Front Squat @ 30X0; 3,3,3,2,2,2,1,1,1; rest 180 sec
A2. Seated Military Press @ 30X0; 3,3,3,2,2,2,1,1,1; rest 180 sec
B. 2 hands overhead GHD Sit Ups – amrap in 30 sec/ 30 sec rest x 8
start with arms extended for A2, lower to clavicles, bench @ 80 deg

Double tomorrow for sectionals athletes… You will need to coordinate with a coach OR find a chin-up bar and a 20″” box for workout 2. Workouts are 6 hours apart.

Happy Birthday Coach Steve (aka Explicit)!!