June 29 - July 5

Monday

18 Min AMRAP
3 Single DB Over Head Lunges (35/20)
3 Cal Row
6 Over Head Lunges
6 Cal Row
9 Over Head Lunges
9 Cal Row
12 Over Head Lunges
12 Cal Row
**Increase 3 Reps at a Time**

Tuesday 

For Time:
400 M Run
21-15-9
Power Snatch (95/65)
Burpee Box Jump Overs (24/20)

 

Wednesday

30 Min EMOM
Min 1 - 150 M Row
Min 2 - 16 Alt Single Arm KB Swing 
Min 3 - 4 Strict Pull Ups

Thursday

10 RNDs For Time
10 DB Alt DB Snatch (35/20)
25 DUs / 50 Singles / 10 DU Attempts

 

Friday

15 Min EMOM
Barbell Complex:
DeadLift 

Hang Power Clean 
+
Full Squat Clean

Accessories:
100 Banded Tri Pull Down
100 Banded Curls

Saturday

For Time:
50 DB Box Step Ups (35/20)
40 Dead Lifts (115/95)
30 Burpees
20 Front Squats (95/65)
10 Thrusters (45/35)

Sunday

 'Nancy'
5 RNDs for Time

400 M Run
15 OHS (95/65)

Contact

100 Rainbow Rd Unit 211,

Chestermere, AB T1X 0V2

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Tel: 

info@chestermerelakecrossfit.com

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