Contact

100 Rainbow Rd Unit 211,

Chestermere, AB T1X 0V2

​​

Tel: 

info@chestermerelakecrossfit.com

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© 2019 by Chestermere Lake CrossFit. 

November 18 - 24

Monday

Skill: Rope Climbs

 

5x 3 Back Squats @75% (1 RM)

5x 2 Back Squats @80% (1 RM)

Tuesday **Bring Your Buddy**

20 Min AMRAP (Partnered)

10 DB Front Rack Lunges (Per Partner)

10 Partner DeadLifts

10 Cal Row / 10 Box Jumps/Step Ups

 

Wednesday

Skill: 15 Min Double Unders

 

5 RNDs For Time

35 DUs

10 Clean N Jerks (95/65)

25 Ab Mat Sit Ups

Thursday

'TABATA THIS'

Row - 40 Sec

Rest - 20 Sec

Air Squats - 40 Sec

Rest - 20 Sec

Push Ups - 40 Sec

Rest - 20 Sec

Rope Climbs - 40 Sec

Rest - 20 Sec

Jumping Lunges - 40 Sec

Rest - 20 Sec

 

**Repeat Above 4 times - 20 MIN**

 

Friday night live

Skill: T2B

 

20 Min EMOM

Even Min - 3 Squat Snatch (95/65)

Odd Min - 5 T2B

Saturday

25 Min AMRAP (Partnered)

400 M Run (Together)

50 KB Swings (Split Evenly)

100 DUs (Split Evenly)

50 KB Squats (Split Evenly)

1000 M Row (Split Evenly)

Sunday

8 RND For Time

20 Double Unders

10 Burpees

10 Barbell Front Rack Step Ups (75/55)

 

Goal Time:Under 17 mins