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05.06.2016

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IMG_6355**ANNOUNCEMENT: Our CrossFit Day at the Fisher Cats game this Saturday has been postponed due to the high possibility of rain. Stay tuned as we’ll be announcing the new date soon!

UPCOMING EVENTS:
– Monday May 30th @ 10am: Memorial Day “Murph”

Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
7 x KB Swings
7 x Med Ball Cleans (20/14)
7 x Hindu Push-ups
III. Mobility

Impact/Focus: Deadlift
Work through the following sets of Deadlift using the percentage based sets outlined below.
To determine loads use 5-rep Deadlift established on 04.08.2016 linked HERE.

5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3 x 5 reps (5-10 lbs more than previous week)

Notes: Use your previously established Deadlift 5RM to determine loads for today. We will continue to stress the importance of all athletes keeping an accurate record of their numbers from the previous week. Whether this is through a notebook, mobile app, or the Triib software, please put forth the effort so that you can benefit the most from our programming.

1-Rep Maximum/Percentage Calculator

Post loads to comments.

“The Slide”
Complete as many reps as possible in 6:00 of the following movements, climbing by 3 reps per round
Hang Power Clean (95/65lbs)
Lateral Skiers

Rest 2:00

Complete as many reps as possible in 6:00 of the following movements, climbing by 3 reps per round
‘American’ KB Swings (32/24kg)
Burpees (6″ target)

Rest 1:00

2:00 Max Reps x Double unders

Post reps completed for each AMRAP to comments.

Samy Daghir

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