30/07/2016
Rideau CrossFit - CrossFitWarm-up10' Squat TestWeightliftingBack Squat (2RM then 3x2 @(-20%))MetconMetcon (AMRAP - Reps)10" AMRAP 3 Muscle-ups 7 Snatches (135/95)
Friday July 29, 2016
Rideau CrossFit - CrossFitWarm-up (No Measure)Choice!Handstand Practice15'Metcon (Weight)Every 45" for 15 minutes 1 Deadlift 1 Clean 1 Front Squat 1 Jerk **Please note we will only be running 3:30, 4:30 and 5:30 classes on Monday Aug 1**
Thursday July 28
Warm-up 12 Wall Balls 24 Double-Unders 36 Hollow Body Rocks 7' EMOM 3 Power Snatches Metcon (Time) 5 RFT 12 cal Airdyne 9 Thursters (95/65) 6 T2B
Wednesday July 27
Warm-up 1 sled push 10 KB swings 10 cal airdyne Front Squat 3 rep max then 3x3 (-20%) Metcon (AMRAP - Reps) 8' AMRAP 3-3-, 6-6, 9-9, 12-12 etc P. Clean and Jerk (135/95) Row for Cal
Monday Funday
Warm-up 5 Inchworms 1 Sled Push 10 Box Jumps 12' EMOM 30" lockout 30" chest over bar hold 30" hollow body hold Metcon In partners: 4 Rounds 15 Over the box jumps (24/20) 20 Overhead Lunges - then - 4 Rounds 20 Wall Balls (20/14) 10 Power Clean - then - 4 Rounds 10 Burpees to 6" target 20 cal
23/07/2016
Rideau CrossFit - CrossFitWarm-up10' Squat TestWeightliftingStrict Press, Push Press, Jerk (3 x 9)3 x 1 Strict Press 3 Push Press 5 JerksMetconMetcon (Time)4 RFT 12 Deadlift (225/155) 12 Wall-balls (20/14) 12 cal Row 12 HSPU
Density!
Rideau CrossFit - CrossFitWarm-up10 Box Jumps 10 OH Lunges 5 Inch WormsWeightlifting8' EMOM 3 Power Snatch (8x3 OTM)8' EMOM 3 Power SnatchMetconMetcon (Time)5 RFT 12 cal Row 9 Thrusters (95/65) 6 Toes to Bar
“Death at the Hands of the Chief”
Rideau CrossFit - CrossFitWarm-up1 Sled Push 5 Pull-ups 10 KB swingsWeightliftingBack Squat (5RM with 5" pause on first rep then 3x5 (-20%))MetconMetcon (AMRAP - Reps)EMOMUF 3 Power Cleans (135/95) 6 Push-ups 9 Squats Add one rep to each movement after each successful minute.
MondayMental Toughness!
Rideau CrossFit - CrossFitWarm-upChoiceMetconMr. Joshua (Time)5 Rounds for time of: 400m Run 30 GHD Sit-ups 15 Deadlifts, 250#In honor of SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan.To learn more about Mr. Joshua click here
