Friday 25.11.2016

Saturday - No Class - Island Throwdown (CrossFit Summerside, 8-5)

Sunday 10 - Noon

L1) 3 Rounds

5 Ring Rows

10 Push ups

15 Sit ups

20 Squats

1:00 Rest

Scaled) 5 Rounds

10 Pull ups

15 Push ups

20 Sit ups

25 Squats

1:00 Rest Between Rounds

Rx) "Barbara"

5 Rounds

20 Pull ups

30 Push ups

40 Sit ups

50 Squats

3:00 Rest Between Rounds

CompTrain) *If you're competing this weekend rest or walkthrough the IT4 WOD's. No heavy lifting, keep intensity low-ish

1) Snatch, 1x2 at 65%

1x2 at 70%

1x2 at 75%

1x1 at 80%

1x1 at 85%

1x1 at 90%

2) Clean & Jerk, 1x2 at 65%

1x2 at 70%

1x2 at 75%

1x1 at 80%

1x1 at 90%

3) "Barbara"