Contact

100 Rainbow Rd Unit 211,

Chestermere, AB T1X 0V2

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Tel: 

info@chestermerelakecrossfit.com

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© 2019 by Chestermere Lake CrossFit. 

Jan 13 - 19

**Bring a buddy week**

Monday 

27-21-15-9
DB Snatch (50/35)
Box Jumps (24/20)
Sit Ups

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**1000 M Row**

Tuesday

5x 2 - Dead Lifts

15 Min AMRAP
5 T2B / Knee Raises
10 Dead Lifts (135/95)
20 Double Unders / 40 Singles

Wednesday

4 RNDs For Time
15 Wall Balls
20 KB Swings
500 M Row / 0.75 Bike

 

Thursday

5 Min AMRAP
5 Hang Power Cleans (95/65)
5 Front Rack Lunges (95/65)
5 Burpees Over the Bar
**Rest 2 Min**
5 Min AMRAP

4 Hang Power Cleans (95/65)
4 Front Rack Lunges (95/65)
4 Burpees Over the Bar
**Rest 2 Min**
5 Min AMRAP

3 Hang Power Cleans (95/65)
3 Front Rack Lunges (95/65)
3 Burpees Over the Bar

**Total Reps are 'Burpees Over The Bar**

 

 

Friday 

20 Min Work:
Strict Press
Push Press
Push Jerk

12 Min AMRAP
6 Push Press (95/65)
9 Push Ups
12 Air Squats
15 Double Unders / 30 Singles

 

 

Saturday

1 RND For Time (Partnered)
2000 M Row (Split Evenly)
100 DB Clean and Jerks (50/35)
20 Burpees
100 DB Over Head Lunges (50/35)
20 Burpees
100 DB Dead Lifts
20 Burpees

**30 Min Time Cap**

 

Sunday

 'Jackie'
1000 M Row
50 Thrusters (45/35)
30 Pull Ups