Contact

100 Rainbow Rd Unit 211,

Chestermere, AB T1X 0V2

​​

Tel: 

info@chestermerelakecrossfit.com

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© 2019 by Chestermere Lake CrossFit. 

nov 11 - 17

Monday **Remembrance Day**

**Murph**

1 Mile Run (1.6 KM)

100 Pull Ups

200 Push Ups

300 Air Squats

1 Mile Run (1.6 KM)

Tuesday

4 RNDs For Time

21 Front Squats (95/65)

15 T2B

9 Power Snaches (95/65)

Wednesday

20 Min AMRAP

10 Wall Balls (20/14)

10 DB Hang Cleans (50/35)

10 Cal Row

Thursday

10 Min HSPU Work

10 Min Pull Up Work

 

**Then**

 

20 Min EMOM

Even Min - 3 HSPU

Odd Min - 5 Strict Pull Ups

Friday 

"Linda"

10-9-8-7-6-5-4-3-2-1 For Time

Deadlifts (1.5 bodyweight)

Bench Press (bodyweight)

Clean (3/4 bodyweight)

 

 

Saturday

30 Min AMRAP (Partnered)

100 DUs (Split Evenly)

50 DB Clean and Jerks

50 DB Front Rack Lunges

1000 M Row

Sunday

'Oly With CoachRG'

Snatches

Clean N Jerks