Workout of the Day

Steve Cleans

CrossFit Winnipeg Athletes
A. High Bar Back Squat @ 20X0; 6,6,4,4,2,2; rest 240 sec
B. 4 Rounds:
7-9/leg DB Split Squat @ 3011; rest 90 sec
15-20 GHD Raises @ 2020; rest 90 sec

Sectionals Athletes
rest as needed after doing CFWA WOD. Then complete the following:

[Row Sprint 30 sec @ 100% effort; Rest 3 min off rower; Repeat 4 times] x 2
rest 10 min b/t sets of 4
record total meters per 30 sec set
you should have 8 total scores

Single tomorrow for sectionals athletes.
Source: OPT

IDFusion On Ramp Class

Workout of the Day

5 Rounds:
4-6 High Bar Back Squat @ 40X1; rest 90 sec
AMRAP L Pull Ups @ 2121; rest 90 sec

then:

4 sets of 5-7 reps per leg of DB Split Squat @ 3131; rest 45 sec b/t legs

then:

100 GHD Sit Ups for time

Today and Wed Recommended training days for sectionals athletes
Source: OPT

Workout of the Day

A. 4 Rounds:
Overhead Squat @ 42X1; 4-6 x 4; rest 90 sec
L Pull Ups @ 2121; amrap x 4; rest 90 sec
B. DB Split Squat @ 3131; 6-9/leg x 3; rest 45 sec b/t legs
C. Tabata Sit Ups – total score
*knee touches ground on split squat;
**WAY below parallel on OHS

Here’s another video of a CFW member’s accomplishment.  Maybe the timing is bad, since he’s in Hawaii right now, but somehow I think he’ll get around to watching it…  Way to go Steve!!!