Canandaigua CrossFit

“I know what you’re thinking just by making it up”

Bs: 75-85-95-75%
5-3-1+-5+

WoD: 5r:
1DL. (225/155-315/215-G* 405/305)
50' walking lunges (25'50/35 -25' BW)
Rest 2min b/w rounds

Buyout:
3sx10 hip extension + 45/25 # plate

PoD: are you gonna do the competition?
P1:
25 cals erg
10 burpee BJO
P2: rest

6r (3each)

Into:
150/100 wall ball
Each transition each partner does
5 Syncro pull-up+ttb (1+1x5)

There is some immaculate set up for this tomorrow morning, so bear with me.

May committed club winner! Bragon!
Win stuff. Start Now.

“Balling uncontrollably”

Dl: 70-80-90-70%
3-3-3+-3+

WoD: Redux: 5r
1 clean + 8r
Dips: 15-15-10-10-5

20/14 cals echo / 400m run (2min cap @ equipment)

“I love being too much”

WoD1:
5r
200m sprint (erg)
1min rest

Rest 3 min

WoD2:
50 cals echo bike

Rest 5 min

WoD3:
10r
100 m row
:30 sec rest

“Moister”

Lift-wOd: Primer: 5r-2emom (re-rack)
PJ + J (1+2)
WW (1) / 15’ HSW

WoD: 5r : 95/65-155/105)
400 m run
1PJ + 2Jerk

Into: 10 min to est
HS Jerk

Buyout:
GHD sit ups
3sx15r

“It’s OK my dad invented the high five”

Bench:
70-80-90-70%
3-3-3+-3+

WoD: 15 min 3emom (5r)
1 legless rope climb
30 DUS
10/5/3 kipping dips

*scaled = foot work decent

Buy out:
Stretch
Pecks - back - t-spine

“In my grandiose and objectively correct opinion”

BS: 70-80-90-70%
3-3-3+-3+

WoD: 5rft (20 min cap)
10 pistols/split sq (5/5)
5 DL (build - tech )
500m ski ( 2 min cap )

*Note:
Op1: Full reset - no G&R
Op2: T&G tempo

Core:
Reverse hyper:
3sx20r

*Skill practice: feed the
deficiency (?) option

PoD: YGIG 10r (5/5)
1oom run
10/6 bjo
Farmer carry (50’ D-B-sprint)
10 D-ball toss
Farmer carry (50’ sprint -D-B)
10/6 bjo

P2:
Between sets ME cals ski/echo

Into:
50 synchro burpees to target / pullup (rig tap)

“The only drawing I do, is conclusions”

Lift: Dl
65-75-85-65%
5-5-5+-5+

Kipping dip review

WoD: 6r (2 bars / partner share)
1 clean (heavy)
7 cleans (WoD weight)
10 pushups / 10 Dips

2 min run/bike