Crossfit Guelph

A little bit of this and a little bit of that.

Happy Birthday Tracey!

TRACEY:

SDHP 75/95

D/U’s

Hang Power Cleans 75/95

K/B swings

27-22-17-12-7-2

Skill Day/Rest Day

Morning

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

Evening:

21 15 9

Weighted Box Jumps

HSPU

Dumbell Squat Cleans

Dips

3 rounds of:

50 Air Squats

Dumbell Clean and Jerk x 25

Weighted Lunges x 50

Use one of your clean and jerk dumbells as your lunge weight.

Inspired by Mac and the boys in Mississauga.

Double body weight Dead lift 30 reps for time.

For time:
10 GHD Sit-ups
10 Hip & Back Extensions
95 pound Thrusters, 30 reps
50 Pull-ups

30 GHD Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 20 reps
35 Pull-ups

50 GHD Sit-ups
50 Hip & Back Extensions
95 pound Thrusters, 10 reps
20 Pull-ups

Mac’s Choice.

We will be doing a circuit today. 1 min rounds at different stations.These will be  determined by the number of people in. One of the stations will be the old 1-2 sprawl.