Canandaigua CrossFit

“If God want me to drink water, why he invent Coke Zero”

Lift: sn**ch / clean / Split sn**ch
15 min emom
60-65-70%
-Or-
15min 3emom
Sn**ch pull + hang sn**ch + sn + OHS
Pull-ups kip/c2b/ butterfly x5r (muscle up?)

Into: 5 min to est HS

WoD: 5r
200m run
10 SAS (alt-50/35 G*wt+)
10 Bjo
25 HSW
Rest 1:00min

Core:
seated good mornings 3sx10r
Sn**ch pulls 3sx3r

PoD:

13 min AMRAP:
40 cal echo
40 BJO
40 single arm devils

4 min rest

13 min AMRAP:
40 cal row
40 TTB
40 wall balls

“Hammer head sharks fell off hard”

Lift: 1rm DI or 5sx5r tech

WoD: Fran
21-15-9
Thrusters + pull-ups

Core:
Banded Suitcase carry 3sx1:00 min each side

“Yeah "flicks cigarette", I knew the muffin man”

WoD:2r
1 mile run
37 G2OH 75/55-45/35 G*95/65
Into:
Work to 1rm power rep ur choice

After with time time:
MOBILITY!!!!

“Stop dressing up as Harley Quinn for hollowen”

Oly: complex emom (exp)

Lift: 15 min (5r)
HH Sn + Sn + OHS
+ 25' HSW ' 2 wall walks

WoD: 2r (Friday Feel)
500m row (2 min cap)
10 OHS 95/65
15 c2b/pull-ups
500m row (2 min cap)
Rest 3 min

Core:
Seated good mornings
3sx10r + wt

“When I say “I’ll call you later”, I mean later in life”

Lift: 1rm or combine bench (225/155 MEr)
Or strict OHP

WoD: 20min
400 run
7 devils press /10 SAS
100' farmer carry
2 min echo

Buyout:
Arms

“I must admit, I’m constantly lost in the sauce”

Lift: 1rm/20rm BS

WoD: 6r
100m ski
5 Sq-cleans 95/65-135/95*
50' sprint
90 sec rest

Buy out:
100 seated pike ups

PoD: Part 1- 10r (ygig)
P1: (50/35)
100’m run
50’ farmer carry
10 step over
50’ farmer carry

P2: rest

Part 2: Break up any how
*can only work simultaneously
300 DUs (singles if hit 300)
150 sit ups

“Fish stick August”

Lift: 2rm Dl

WoD: retest
50 cals echo bike
50 Burpees TT