The CrossFit Moncton blog

Run

5k Run Link to last time: https://crossfitmoncton.com/wods/run-10/

Fast and Heavy

Front Squat5 sets of 3 reps, building AMRAP in 5 min9 Thrusters (115/85#)9 T2B Cashout3 sets12 Seated Arnold Press12 Alternating Floor Press

Kettlebells and Cardio

With a 20 min clock:5 rounds9 Burpee Box Jumps (24/20”)18/15 cal RowThen with remaining time:AMRAP 15 RKBS (70/53#)200m Run Cashout4 rounds20 sec Hollow Rocks20 sec…

Lifting is my favourite!

Deadlifts5 sets of 2 reps, building AMRAP in 10 min1-2-3-4-5…Clean and Jerks (135/95#)35 Double Unders

Row+Rest+Rounds

2k RowRest 4 min3 rounds24 Wall Balls (20/14#)12 C2B Pullups*20 min cap

Snatch Saturday

Snatch practice Partner WOD10 rounds (alternating)8 Power Snatch (95/65#)10 Bar-facing Burpees*One partner does an entire round while the other rests*18 min cap

Lifts and Skips

2 cycles of the following:AMRAP in 6 min8 Hang Power Cleans (135/95#)32 Double UndersRest 2 minAMRAP in 6 min8 Push Jerks (135/95#)32 Double UndersRest 2…

Jackie Semi-Pro

4-6 sets8 Bulgarian Split Squats/side “Jackie Semi-Pro”1000m Row50 Thrusters (75/55#)30 C2B Pullups

SLIPS

SLIPSCycle through for 20 min5 Front to Back Scales/side15 sec L-sit30 sec Handstand Practice30 sec Plank30 sec Squat Hold Cashout3 sets10 Crossbody Toe Touch (2-count)20…

These are a few of my favourite things!

Deadlifts x315 min to build EMOM for 15 minMin 1 – Wall WalksMin 2 – 15 Box Jumps (24/20”)Min 3 – 20 RKBS (70/53#)

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