Oct 12 - 18 

Monday 

Strength: Over Head Squats
6-4-2-4-6
**From the Rack**

3 RNDs: 4 Min Clock
400 M Run
10 OHS (95/65)
10 Wall Balls (20/14)
**Rest Remainder Of Time**

Tuesday

10 RNDs For Time
8 Pull Ups
8 Box Jumps (24/20)
25 Double Unders

Wednesday

20 Min AMRAP
Cal Row (15/12)
12 DB Reverse Lunges (50/35)
9 Burpees Over DBs
200 M Run

 

Thursday

Strength: Barbell Complex 
Dead Lift
+
High Hang Power Clean
+
Hang Power Clean
+
Squat Clean

 

 

Friday 

For Time
8 Rope Climbs
80 Push Press (95/65)
40 T2B
25 HSPUs
800 M Run
**Split Reps However You Want**

 

 

Saturday

20 Min AMRAP
400 M Run
10 KB Swings
10 KB Squats
10 KB Dead Lifts
500 M Row
10 KB Dead Lifts
10 KB Squats
10 KB Swings

 

Sunday

 

 

Charity WOD
 'Open Workout 17.1'

10 Dumbbell Snatch (50/35)
15 Burpee Box Jump Overs (24/20)
20 Dumbbell Snatch 
15 Burpee Box Jump Overs
30 Dumbbell Snatch
15 Burpee Box Jump Overs 
40 Dumbbell Snatch 
15 Burpee Box Jump Overs 
50 Dumbbell Snatch 
15 Burpee Box Jump Overs
**20 Min Time Cap**

 

Contact

100 Rainbow Rd Unit 211,

Chestermere, AB T1X 0V2

​​

Tel: 403-909-1622

info@chestermerelakecrossfit.com

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