August 10-16

Monday

FOR TIME

27-21-15-9
Cal Row
WallBalls (20/14)
DB Alt Snatches (50/35)

Tuesday 

Strength: Barbell Complex
DeadLift
+
Hang Power Clean

Front Squat

Jerk

Accessories:
DB Bench Press - 5x 10

Wednesday

For time

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Thrusters (95/65)

Burpee Box Jumps (24/20)

Thursday

For Time
400 M Run
25 Pull Ups
25 KB Single Arm Russian Swing (Left) 
**While Holding KB in other hand on the side**
25 Air Squats 
400 M Run
25 Air Squats
25 KB Single Arm Russian Swings (Right)
25 Pull Ups
400 M Run

Friday

5 RNDs For Time
500 M Row
12 Power Snatch (95/65)
12 Over Head Lunges (95/65)
12 HSPU

Saturday

2 RNDs For Time
400 M Run 
30 DB Cleans (50/35)
400 M Run
30 DB Front Rack Squats
400 M Run
30 DB Push Press
400 M Run
30 DB Thrusters

Sunday

'Open Gym Sunday'
 

Work on:
Olympic Lifting
Gymnastics
Personal WOD
WOD by Coach

Contact

100 Rainbow Rd Unit 211,

Chestermere, AB T1X 0V2

​​

Tel: 

info@chestermerelakecrossfit.com

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