Rideau CrossFit - CrossFitMetconMetcon (AMRAP - Rounds)Aerobic capacity! Beep test

Rideau CrossFit - CrossFitWeightliftingOH strength10' to establish a 1RM OH squatMetconMetcon (AMRAP - Reps)7' AMRAP 2-2, 4-4, 6-6, etc. Strict pullups Thrusters (95/65)

Rideau CrossFit - CrossFitMetconMetcon (Time)3RFT In partners, both run 400 m with DB (35/20), then each do the following (one at a time): 20 SA OH lunges 20 alt. SA snatch

Rideau CrossFit - CrossFitWeightliftingPressing strength10'EMOM 2 strict presses (build weight)MetconMetcon (Calories)5 rounds for calories Air bike: 1' on, 1' off

Rideau CrossFit - CrossFitWarm-upMetcon (No Measure)10' Squat testMetconMetcon (AMRAP - Reps)In partners (20' AMRAP) Partner 1 runs 400 m while partner 2 chips away. Then you switch and partner 2 runs while partner 1 chips away. 50 pullups 50 tall box jumps (30/24) 50

Rideau CrossFit - CrossFitWeightliftingSnatches!!10' to a 3-position snatch (hip, knee, ground) 10' to a 2-position snatch (knee, ground) 10' to a 1RM snatch

Rideau CrossFit - CrossFitGymnastics10' of pistol practiceE.g., Cossack squats, candlesticks, foot behind ankle, rig supported, pistols on a box, "slider" pistols.MetconMetcon (AMRAP - Reps)Tabata that! 4x(20"/10"), 1' rest Pistols DUs Push presses (95/65) Stationary front rack lunges (95/65)

Rideau CrossFit - CrossFitGymnastics10' to establish a 1RM ring dipMax out (for weight) ring dips!MetconMetcon (AMRAP - Reps)5' AMRAP 5 dips 7 deadlifts (225/155)

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)Rowing warm-up = pick drill from the finish.MetconMetcon (Time)For time: 40 cal row on damper 1 200 m SA farmer carry (75/50) 40 cal row on damper 5 200 m SA farmer carry (75/50) 40 cal row on damper 10 200

Rideau CrossFit - CrossFitMetconMetcon (No Measure)Thanksgiving Monday! OPEN GYM at 10am to noon.