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 20 - 26

Monday

8x 3 - Front Squat (From the Rack)

7 Min To Complete:
21-15-9
Wall Balls (20/14)
Burpees

Tuesday 

18 Min AMRAP
6 HSPUs
9 DB Squat Snatch (50/35)
12 Cal Row
9 DB Squat Snatch (50/35)
6 HSPUs
**Rest 1 Min**

 

Wednesday

1 RND For Time
10 Clean & Jerks (95/65)
10 Box Jumps (24/20)
8 Clean & Jerks (115/75)
8 Box Jumps
6 Clean & Jerks (135/95)
6 Box Jumps
4 Clean & Jerks (155/105)
4 Box Jumps
2 Clean & Jerks (185/155)
2 Box Jumps

Thursday

 'FRAN'
21-15-9

Thrusters (95/65)
Pull Ups

Mobility Work:
20 - 90/90 Hip Switch
3 Way Banded Shoulder
1 Min Ankle/Band Stretch (Each Foot)
Foam Roll - Shoulders
Foam Roll - Back
Foam Roll - Legs

 

 

Friday

15 Min Max Out - DeadLift

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1 RND For Time
100 M Row
20 DeadLifts (225/155)
200 M Row
50 Double Unders
400 M Row
50 Double Unders
200 M Row
20 DeadLifts 
100 M Row

Saturday

30 Min AMRAP (Partnered)
10 Devils Press (50/35)
10 DB Clean & Jerk 
20 DB Box Step Ups
10 DB Clean & Jerk
10 Devils Press 
500 M Row

**Reps Split Evenly**

Sunday

Skills Day:
Rope Climbs
HSPUs
Double Unders
Muscle Ups

HERO WOD (1:00 PM)
 'Jennifer' (Partnered)
26 Min AMRAP

10 Pull Ups
15 KB Swings (36/53)
20 Box Jumps (24/20)