Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)Choice!MetconMetcon (Weight)Squats! 6 x (3/6) front squats/HBBS at 90% of your 1RM front squat

Rideau CrossFit - CrossFitOpen GymMetconMetcon (No Measure)Open gym!!

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)Choice!MetconMetcon (Time)In partners (10RFT) 10 burpees OTBB 15 deadlifts (185/135) 200 m sprint 25 m sled push/pull

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)Athlete's Choice!WeightliftingFront Squat/Back Squat day 10 (6x9)6x(3 Front Squats/6 Back Squats) @ 94% of 85% of your best front Squat

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)Choice!Warm-upMetconMetcon (Weight)Friday Squats!! 6x(3/6) @ 85% of your 1RM front squat

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)10 Single Arm Overhead Lunge 10 Single Arm Snatch 10 BurpeesWeightliftingSquat Clean Thruster (1 RM)MetconMetcon (Time)10 RFT 10 Wall-balls 7 Pull-ups

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)9' Alternating Mintes 10 cal Row 10 Plate OH Squat 60" Pigeon 6' SquatWeightliftingHang Power Clean (3RM)MetconMetcon (Time)For Time: 100 Double-unders 5 Hang Power Cleans (165/115) 90 Double unders 5 Hang Power Cleans (165/115) 80 Double-unders 5 Hang Power Cleans (165/115) 70 Double-unders 5 Hang Power Cleans

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)Choice!MetconMetcon (Weight)5 x (4/8) front squats/HBBS at 94% of 80% of your 1RM front squat

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)5 Pull-ups 10 Push-ups 15 SquatsMetconCrossFit Games Open 17.1 (Time)For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs 40 snatches 15 burpee box jump-overs 50 snatches 15 burpee box jump-overs M: 50-lb. dumbbell / 24-in. box F: 35-lb.

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)10' squat testMetconMetcon (Weight)Squat Saturday! 5x(4/8) front squats/HBBS at 80% of 1RM front squat