Thursday

0

Thursday
skill
5×2 Front Squats (heavy across)

WOD
7x500m row@ 2km pace
rest 30seconds between rounds

Wednesday

0

Skill
Work up to 75% of 1RM snatch (7mins)
then every 90 seconds for 4 rds
200m run +1 snatch

wod
AMRAP 14
7 muscle-ups /14 Chest 2 bars
50 wall-balls
100 double-unders/ 3min of double under practice

CRossFit Select

0

ATTENTION ATHLETES INTERESTED IN COMPETING!

Every Saturday, from 11 – 1pm, Coach Jamie Nugent teaches a high pace, competition level class for any and all athletes that are interested in competing in the future. If you’ve been wondering and contemplating coming out, just DO IT! This class is HIGH pace, and we will be hitting all lifts, and challenging gymnastics movements, however, athletes of all levels are welcome. (Outside athletes are welcome as well!($20))

Starting in November, our team training will begin on Sundays from 1-3pm. Are you interested in being apart of our competition team? We are always looking for athletes that are interested in getting better, enjoy competition, love being surrounded by athletes with like-minded goals, and just want to throw around some weight and have a good time. Our competition team has BIG goals and we HOPE to be making a return trip to Regionals. Our history? Team Select has had a Regional podium finish in 2011, 2012, and 2013; 2013 is the year we came in SECOND and made our way to the big KAHUNA, competing at The CrossFit games. In 2014, we sent three individual athletes to Regionals, and last year (2015) Team select finished in 10th at The SUPER East Regionals! Did I mention we’ve sent two masters athletes to three past CrossFit Games? Ya, our Masters also rock and come out to play with us on the weekends!

We set our goals high and we intend to keep reaching them. Intrigued? The competition team will be made up of as many talented and confident athletes that Select has to offer, we want like-minded athletes, pushing each other and supporting each other, that’s how we get better! The final selections will come down to a group of 10 come the new year. Here are a list of skills and lifts we would like you to have if you’re interested in playing with us on Sundays! E-mail hollymcilroy@live.ca if you would like to be a part of TEAM SELECT! heart emoticon

GYMNASTICS
– Strict Handstand pushups
– Muscle ups
– Butterfly chest to bars
– Bar MU
– HS walking
LIFTS
– Women: 170 C+J/135 Snatch
– Men: 235 C+J/185 Snatch

Tuesday

0

wod
20 MINUTES AMRAP:
5 Deadlifts
5 Hang power cleans
5 Front squats
5 Shoulder to overhead
5 backsquats
— You choose the weight, be smart, and choose something you can move well —
**Each Complex MUST be UNBROKEN. If you break you do 10 burpees over your bar**

Monday

0

Monday
Skill
Muscle up:
EMOM 10
3-5 reps
or
work with coach on Transitions

WOD

AMRAP 5 min
1 rope climb
12 DB squat cleans

rest 2 min

AMRAP 5
150m row
12 t2b

rest 2min

AMRAP 5
15 burpees
12 overhead lunges with 20/14lbs

Friday

0

FRIDAY
100ft overhead lunge

wod
3rds
15 thrusters
15 burpees

Thursday

0

a) 10 minutes: build up to heavy Power Clean + Push Jerk (aim for around 85%), then…
OTM x 8 minutes: 1 Power Clean + Push Jerk (at your 85%)

b) FOR TIME:
1000m row
100 DU (OR 3 minutes worth of DU attempts)
100 KB swings
100 DU (OR 3 minutes worth of DU attempts)
1000m row
**30 minutes cap**

Wednesday

0

a) SKILLS
OTM x 7 minutes: 3 – 7 strict HSPU (Comp: deficit, RX: reg, SC: Wall walks + holds)
rest 3 minutes
OTM x 5 minutes: 2 – 5 strict MU (Comp/RX: 2 – 5 strict MU, RX/SC: 2 – 5 Strict PU + 2 – 5 strict Dips, OR 5 Ring rows + 10 second supported ring hold at the top)
(**20 minutes total, with set up)

b) 10min AMRAP
100m run
10 shoulder 2 overhead @185/125