Assessments Day 5
Weightlifting Kettlebell Test
Assessments Day 4
Front Squat Upper Body Pull – if done early, EMOM last level for remaining time Lactic Tolerance
Assessments Day 3
Deadlifts Upper/Lower Endurance
Assessments Day 2
Squat Endurance – if done early, practice split squats for the remaining time. Upper Body Push – if done early, practice shoulder press for the…
Assessment Week begins!
Flexibility – 10 minutes to test.If done early, smash calves, roll hams/quads Neuro – 7 minutes to test.If done early, attempt max unbroken skipping Running…
Truth and Reconciliation
Link to last time: https://crossfitmoncton.com/wods/truth-and-reconciliation-wod/ Wear OrangeTruth and Reconciliation WOD1 min of silence, then:4 rounds90 sec RowingRest 30 sec90 sec BurpeesRest 30 sec90 sec Box…
Practice makes better
SLIPS15 min for Quality5 Front to Back Scales/side20 sec L-sit3 Wall Walks w/ 5 sec hold in HS30 sec Plank March30 sec Seated Straddle 15-12-9-6-3Toes…
Power Clean Day
EMOM for 10 min1 Hang Power Clean1 Power Clean 4 rounds6 Power Cleans (155/105#)350/250m RowRest 2 min b/w rounds
Running Fran
Overhead Squats x83-4 sets, building “Running Fran”400m Run21 Thrusters (95/65#)21 Pullups300m Run15 Thrusters15 Pullups200m Run9 Thrusters9 Pullups*15 min cap Link to last time: https://crossfitmoncton.com/wods/fridays-qod-35/
Quality Day
E2MOM for 20 minDeadlift x2 For Quality4 sets10 Ring Pushups10 Hammer Curls